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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Spinach	39%	12%	49%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Spinach	Recommended Dietary Allowance
Energy	19.6% 567kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.69% 0.12g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	106% 59.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	236% 2127μg	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	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Spinach	Recommended Dietary Allowance
Calcium	37% 372mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	65.5% 0.59mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	177% 4.07mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11.2% 415g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 5.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 18.3 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 469 times more Vitamin A, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stir-Fried Sprouted Soybeans have 4.1 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese, 4.4 times more Phosphorus and 4 times more Zinc than Raw Spinach.
• While Raw Spinach contains 6.8 times more Iron, 1.7 times more Selenium, 5.6 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 5.4 times more Energy, 18.2 times more Fat, 15.6 times more Saturated Fat, 3.4 times more Omega 3, 136 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
• While Raw Spinach contains 2.8 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.