Comparing Nutrients in 1 pound Sprouted Soybeans VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Sprouted Soybeans	Frozen Spinach	Recommended Dietary Allowance
Energy	19% 553kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	126% 2g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	0% 0g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	13% 5g	34.6% 13g	38g per day for Men 19-50 years
Protein	106% 59.4g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.3% 4.2mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Frozen Spinach	Recommended Dietary Allowance
Calcium	30.4% 304mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	72.6% 0.65mg	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	119% 9.53mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	139% 3.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Frozen Spinach per 1 lb

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

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

• 1 pound of Sprouted Soybeans has 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5 and 2.8 times more Vitamin C than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 586 times more Vitamin A and 1.9 times more Vitamin B2 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Frozen Spinach provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Sprouted Soybeans have insufficient amounts of Vitamin A
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Sprouted Soybeans as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sprouted Soybeans has 3 times more Copper, 3.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.9 times more Calcium, 10 times more Selenium, 5.3 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Frozen Spinach contain similar levels of Iron, Magnesium and Manganese 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 4.2 times more Energy, 11.8 times more Fat, 22.7 times more Saturated Fat, 5.4 times more Omega 3, more Omega 6, 2.3 times more Carbohydrate and 3.6 times more Protein than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 2.6 times more Fiber than Raw Sprouted Soybeans.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6