Comparing Nutrients in 1 pound Stir-Fried Soybeans Sprouts VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	19.6% 567kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	44% 16.8g	38g per day for Men 19-50 years
Protein	106% 59.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	37% 372mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Boiled Chopped Or Leaf Frozen Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Soybeans Sprouts versus 1 lb of Boiled Chopped Or Leaf Frozen 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 Boiled Chopped Or Leaf Frozen Spinach:

• 1 pound of Stir-Fried Soybeans Sprouts has 5.4 times more Vitamin B1, 2.5 times more Vitamin B3, 15.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 603 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried Soybeans Sprouts vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 pound of Stir-Fried Soybeans Sprouts has 3.3 times more Copper, 1.6 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.9 times more Calcium, 4.9 times more Iron, 9.2 times more Selenium, 6.9 times more Sodium and 1.3 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Magnesium per one pound.
• 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 3.7 times more Energy, 8.2 times more Fat, 6.3 times more Saturated Fat, 1.3 times more Omega 3, more Omega 6, 2 times more Carbohydrate and 3.3 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 4.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6