Comparing Nutrients in 1 kilogram Canned Spinach with Liquids and Salt VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	6.55% 190kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	30.8% 9.85g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	295% 4.7g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	208% 35.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	72.3% 94g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	42% 16g	21% 8g	38g per day for Men 19-50 years
Protein	37.7% 21g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	449% 4040μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	238% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	129% 1.68mg	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	145% 580μg	318% 1270μg	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	150% 135mg	133% 120mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	83% 830mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	586% 5.27mg	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	198% 16mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	493% 11.3mg	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	45.7% 320mg	309% 2160mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	213% 3190mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	25% 932g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Stir-Fried Soybeans Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Spinach with Liquids and Salt versus 1 kg of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids and Salt vs Stir-Fried Soybeans Sprouts:

• 1 kilogram of Canned Spinach with Liquids and Salt has 404 times more Vitamin A than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 23.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 31.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 kilogram of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Canned Spinach Solids and Liquids with Salt as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids and Salt vs Stir-Fried Soybeans Sprouts:

• 1 kilogram of Canned Spinach with Liquids and Salt has 4 times more Iron, 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 4.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 6.8 times more Phosphorus, 2.5 times more Potassium and 5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Stir-Fried Soybeans Sprouts contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Spinach with Liquids and Salt has 2 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 1 kg of Stir-Fried Sprouted Soybeans contains 6.6 times more Energy, 19.2 times more Fat, 16.4 times more Saturated Fat, 3.9 times more Omega 3, 153.8 times more Omega 6, 3.2 times more Carbohydrate and 6.2 times more Protein than Canned Spinach Solids and Liquids with Salt.
• 1 kilogram of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6