Comparing Nutrients in 1 pound Sprouted Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	19% 553kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	126% 2g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	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	33.4% 43.4g	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	13% 5g	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

	Sprouted Soybeans	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	129% 1.54mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.3% 4.2mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	195% 780μg	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	77% 69.4mg	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

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	30.4% 304mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	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	119% 9.53mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	106% 744mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	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	48.2% 5.3mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Boiled Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Sprouted Soybeans versus 1 lb of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sprouted Soybeans vs Boiled Spinach:

• 1 pound of Sprouted Soybeans has 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 524 times more Vitamin A, 2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Soybeans vs Boiled Spinach:

• 1 pound of Sprouted Soybeans has 2.5 times more Copper, 2.9 times more Phosphorus and 1.5 times more Zinc than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 2.5 times more Selenium, 5 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Soybeans has 5.3 times more Energy, 25.8 times more Fat, 21.6 times more Saturated Fat, 4.8 times more Omega 3, 196.4 times more Omega 6, 2.6 times more Carbohydrate and 4.4 times more Protein than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 2.2 times more Fiber than Raw Sprouted Soybeans.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6