Comparing Nutrients in 1 pound Steamed Soybeans Sprouts VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Steamed Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	10% 13.2g	130g per day for Men 19-50 years
Sugars	3.25% 2.36g	2.06% 1.5g	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	9.55% 3.63g	19% 7.26g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	28% 0.36mg	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	91% 363μg	65.8% 263μg	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	42% 37.6mg	68% 61.2mg	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	6.35% 0.95mg	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 320μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	26.8% 268mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	58.5% 0.53mg	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	74.3% 5.94mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	97% 2.24mg	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	87.5% 612mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.74% 360g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Canned Spinach with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Steamed Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• 1 pound of Steamed Soybeans Sprouts has 11.4 times more Vitamin B1, 4 times more Vitamin B3, 19.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Spinach with Liquids and Salt.
• While 1 lb of Canned Spinach Solids and Liquids with Salt contains 202 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin C, 7.6 times more Vitamin E and 5.4 times more Vitamin K than Steamed Sprouted Soybeans.
• 1 pound of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Steamed Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• 1 pound of Steamed Soybeans Sprouts has 2.8 times more Copper, 1.4 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Canned Spinach with Liquids and Salt.
• While 1 lb of Canned Spinach Solids and Liquids with Salt contains 1.4 times more Calcium, 2 times more Selenium and 31.9 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Spinach with Liquids and Salt contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Soybeans Sprouts has 4.3 times more Energy, 12 times more Fat, 2.4 times more Omega 3, 96.4 times more Omega 6, 2.2 times more Carbohydrate and 4 times more Protein than Canned Spinach with Liquids and Salt.
• While 1 lb of Canned Spinach Solids and Liquids with Salt contains 2 times more Fiber than Steamed Sprouted Soybeans.
• 1 pound of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6