Comparing Nutrients in 1 kilogram Boiled Spinach VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	7.93% 230kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	53% 29.7g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	582% 5240μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	80.8% 1.05mg	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	365% 1460μg	200% 800μg	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	109% 98mg	92% 83mg	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	139% 21mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	136% 1360mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	367% 3.3mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	309% 7.1mg	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	80% 560mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	24.7% 912g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Steamed Soybeans Sprouts per 1 kg

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

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

• 1 kilogram of Boiled Spinach has 262 times more Vitamin A, 4.5 times more Vitamin B2, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 9.9 times more Vitamin E and 7 times more Vitamin K than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.1 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Steamed Soybeans Sprouts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Steamed Soybeans Sprouts:

• 1 kilogram of Boiled Spinach has 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 7 times more Sodium than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 1.9 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Steamed Soybeans Sprouts contain similar levels of Water per one kilogram.
• 1 kilogram of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach has 3 times more Fiber than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 3.5 times more Energy, 17.1 times more Fat, 3.2 times more Omega 3, 130.4 times more Omega 6, 1.7 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Spinach.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy and Omega 6