Comparing Nutrients in 1 pound Canned Spinach with Liquids and Salt VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	2.97% 86kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	8.75% 2.8g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	3.25% 2.36g	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	19% 7.26g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	17% 9.57g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	204% 1833μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	36.6% 0.48mg	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	65.8% 263μg	91% 363μg	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	68% 61.2mg	42% 37.6mg	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	48.4% 7.26mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	267% 320μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	37.6% 376mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	166% 1.5mg	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	89.6% 7.17mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	140% 3.22mg	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	20.7% 145mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11.4% 423g	9.74% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Steamed Soybeans Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Spinach with Liquids and Salt versus 1 lb of Steamed Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids and Salt vs Steamed Soybeans Sprouts:

• 1 pound of Canned Spinach with Liquids and Salt has 202 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin C, 7.6 times more Vitamin E and 5.4 times more Vitamin K than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 11.4 times more Vitamin B1, 4 times more Vitamin B3, 19.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach Solids and Liquids with Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Spinach with Liquids and Salt vs Steamed Soybeans Sprouts:

• 1 pound of Canned Spinach with Liquids and Salt has 1.4 times more Calcium, 1.2 times more Iron, 2 times more Selenium and 31.9 times more Sodium than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 2.8 times more Copper, 1.4 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Steamed Soybeans Sprouts contain similar levels of Magnesium and Water per one pound.
• 1 pound of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach with Liquids and Salt has 2 times more Fiber than Steamed Soybeans Sprouts.
• While 1 lb of Steamed Sprouted Soybeans contains 4.3 times more Energy, 12 times more Fat, 2.4 times more Omega 3, 96.4 times more Omega 6, 2.2 times more Carbohydrate and 4 times more Protein than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6