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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.6% 104kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	134% 2.14g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	NA	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	28.6% 11g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	24% 13.5g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	58.6% 0.76mg	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	166% 662μg	144% 576μg	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	49.4% 44.5mg	60.5% 54.4mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	61.7% 617mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	223% 5.14mg	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	36.3% 254mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	11% 414g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Stir-Fried Soybeans Sprouts per 1 lb

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

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

• 1 pound of Boiled Spinach has 524 times more Vitamin A, 1.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Stir-Fried Soybeans Sprouts.
• While 1 lb of Stir-Fried Sprouted Soybeans contains 4.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 8.2 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spinach has 1.7 times more Calcium, 8.9 times more Iron, 2.5 times more Selenium, 5 times more Sodium and 1.4 times more Water than Stir-Fried Soybeans Sprouts.
• While 1 lb of Stir-Fried Sprouted Soybeans contains 3 times more Copper, 3.9 times more Phosphorus and 2.8 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Stir-Fried Soybeans Sprouts contain similar levels of Magnesium, Manganese and Potassium 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 Boiled Spinach has 3 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 1 lb of Stir-Fried Sprouted Soybeans contains 5.4 times more Energy, 27.3 times more Fat, 22.9 times more Saturated Fat, 5.1 times more Omega 3, 208.1 times more Omega 6, 2.5 times more Carbohydrate and 4.4 times more Protein than Boiled and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6