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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	19.6% 567kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	32.8% 42.6g	10% 13.2g	130g per day for Men 19-50 years
Sugars	NA	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	106% 59.4g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	144% 576μg	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	60.5% 54.4mg	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	NA	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	37% 372mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	22.7% 1.8mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	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	140% 980mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	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	4.23% 63.5mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11.4% 423g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 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.
• While Canned Spinach Solids and Liquids with Salt contain 404 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin C per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stir-Fried Sprouted Soybeans have 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.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Iron, 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 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.
• While Canned Spinach Solids and Liquids with Salt contain 2 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.