Comparing Nutrients in 1 pound Stir-Fried Soybeans Sprouts VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Energy	19.6% 567kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	106% 59.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	35% 0.45mg	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	144% 576μg	111% 445μg	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	60.5% 54.4mg	72% 65mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Calcium	37% 372mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	91% 0.82mg	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	22.7% 1.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	118% 2.7mg	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	140% 980mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Canned Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Stir-Fried Soybeans Sprouts vs Canned Spinach:

• 1 pound of Stir-Fried Soybeans Sprouts has 26.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 25.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 490 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Canned Spinach provide similar amounts of Vitamin C per one pound.
• 1 pound of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• 1 pound of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried Soybeans Sprouts vs Canned Spinach:

• 1 pound of Stir-Fried Soybeans Sprouts has 2.9 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium and 4.6 times more Zinc than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 1.5 times more Calcium, 5.8 times more Iron, 2.3 times more Selenium, 23 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• 1 pound of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stir-Fried Soybeans Sprouts has 5.4 times more Energy, 14.2 times more Fat, 12.2 times more Saturated Fat, 2.7 times more Omega 3, 107.2 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Protein than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 3 times more Fiber than Stir-Fried Sprouted Soybeans.
• 1 pound of Canned Spinach provide inadequate amounts of Energy and Omega 6