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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Energy	19.6% 567kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.45% 0.077g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.95g	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	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Calcium	37% 372mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	184% 4.24mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11% 414g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 4.4 times more Vitamin B1, 2.2 times more Vitamin B3, 8.2 times more Vitamin B5 and 1.2 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 524 times more Vitamin A and 1.4 times more Vitamin B6 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stir-Fried Sprouted Soybeans have 3 times more Copper, 1.2 times more Manganese, 3.9 times more Phosphorus, 1.2 times more Potassium and 2.8 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.7 times more Calcium, 8.9 times more Iron, 2.5 times more Selenium, 5 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 5.4 times more Energy, 27.3 times more Fat, 22.9 times more Saturated Fat, 5.1 times more Omega 3, 208.1 times more Omega 6, 2.5 times more Carbohydrate and 4.4 times more Protein than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.