Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	5.3% 154kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	13% 5g	38g per day for Men 19-50 years
Protein	32.5% 18g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	304% 2735μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	84.3% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	69.4% 694mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	215% 1.94mg	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	111% 8.9mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	106% 744mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11% 403g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Sprouted Soybeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach vs Sprouted Soybeans:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 603 times more Vitamin A and 1.5 times more Vitamin B2 than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 4.4 times more Vitamin B1, 2.6 times more Vitamin B3, 12.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach vs Sprouted Soybeans:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 2.3 times more Calcium, 9.2 times more Selenium, 6.9 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 2.7 times more Copper, 3.3 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Sprouted Soybeans 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 Boiled Chopped Or Leaf Frozen Spinach has 3.4 times more Fiber than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 3.6 times more Energy, 7.7 times more Fat, 5.9 times more Saturated Fat, more Omega 6, 2 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Sprouted Soybeans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6