Comparing Nutrients in 1 kilogram Stir-Fried Soybeans Sprouts VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Energy	43% 1250kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.85g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	208% 35.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	5.93% 4.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 8g	63% 24g	38g per day for Men 19-50 years
Protein	234% 131g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	238% 12mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	318% 1270μg	365% 1460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 120mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Calcium	82% 820mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	586% 5.27mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50% 4mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	407% 9.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	309% 2160mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18% 672g	24.7% 912g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stir-Fried Soybeans Sprouts vs Boiled Spinach:

• Stir-Fried Sprouted Soybeans have 4.4 times more Vitamin B1, 2.2 times more Vitamin B3, 8.2 times more Vitamin B5 and 1.2 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 524 times more Vitamin A and 1.4 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stir-Fried Soybeans Sprouts vs Boiled Spinach:

• Stir-Fried Sprouted Soybeans have 3 times more Copper, 1.2 times more Manganese, 3.9 times more Phosphorus, 1.2 times more Potassium and 2.8 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.7 times more Calcium, 8.9 times more Iron, 2.5 times more Selenium, 5 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stir-Fried Sprouted Soybeans have 5.4 times more Energy, 27.3 times more Fat, 22.9 times more Saturated Fat, 5.1 times more Omega 3, 208.1 times more Omega 6, 2.5 times more Carbohydrate and 4.4 times more Protein than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.