Comparing Nutrients in 1 pound Boiled Spinach VS Sprouted Soybeans

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	3.6% 104kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	33.4% 43.4g	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	13% 5g	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	Sprouted Soybeans	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	84.3% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	61.4% 0.8mg	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	195% 780μg	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	77% 69.4mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	61.7% 617mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	215% 1.94mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	138% 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	36.3% 254mg	106% 744mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	64.6% 2195mg	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	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11% 414g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Sprouted Soybeans per 1 lb

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

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

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

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

• 1 pound of Boiled Spinach has 2 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 2.5 times more Selenium, 5 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 2.5 times more Copper, 2.9 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Sprouted Soybeans contain similar levels of Potassium per one pound.
• 1 pound of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 2.2 times more Fiber than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 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 and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6