Comparing Nutrients in 1 kilogram Sprouted Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	42% 1220kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	196% 33.4g	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	73.6% 96g	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	29% 11g	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

	Sprouted Soybeans	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	283% 3.4mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.8% 11.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	430% 1720μg	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	170% 153mg	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

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	67% 670mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	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	263% 21mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	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	234% 1640mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	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	106% 11.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18.7% 691g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Boiled Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Soybeans versus 1 kg of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Soybeans vs Boiled Spinach:

• 1 kilogram of Sprouted Soybeans has 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 524 times more Vitamin A, 2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Soybeans vs Boiled Spinach:

• 1 kilogram of Sprouted Soybeans has 2.5 times more Copper, 2.9 times more Phosphorus and 1.5 times more Zinc than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 2.5 times more Selenium, 5 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Soybeans has 5.3 times more Energy, 25.8 times more Fat, 21.6 times more Saturated Fat, 4.8 times more Omega 3, 196.4 times more Omega 6, 2.6 times more Carbohydrate and 4.4 times more Protein than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 2.2 times more Fiber than Raw Sprouted Soybeans.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy and Omega 6