Comparing Nutrients in 1 kilogram Canned Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	7.93% 230kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.5% 4g	NA	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	63% 24g	29% 11g	38g per day for Men 19-50 years
Protein	50% 28g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	544% 4900μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	71.8% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	135% 1.76mg	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	245% 980μg	430% 1720μg	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	159% 143mg	170% 153mg	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	129% 19.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3847% 4616μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	127% 1270mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	474% 4.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	288% 23mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	260% 5.97mg	305% 7mg	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	63% 440mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	25% 918g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Sprouted Soybeans per 1 kg

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

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

• 1 kilogram of Canned Spinach has 490 times more Vitamin A than Sprouted Soybeans.
• While 1 kg of Raw Sprouted Soybeans contains 21.3 times more Vitamin B1, 3 times more Vitamin B3, 19.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Sprouted Soybeans provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Canned Spinach, Solids with Salt as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Spinach has 1.9 times more Calcium, 2.3 times more Selenium, 23 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 1 kg of Raw Sprouted Soybeans contains 2.4 times more Copper, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Sprouted Soybeans contain similar levels of Iron, Magnesium and Manganese per one kilogram.
• 1 kilogram of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Spinach has 2.2 times more Fiber than Sprouted Soybeans.
• While 1 kg of Raw Sprouted Soybeans contains 5.3 times more Energy, 13.4 times more Fat, 11.5 times more Saturated Fat, 2.5 times more Omega 3, 101.2 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Protein than Canned Spinach, Solids with Salt.
• 1 kilogram of Canned Spinach provide inadequate amounts of Energy and Omega 6