Comparing Nutrients in 1 pound Frozen Spinach VS Sprouted Soybeans

Macros Ratio

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

Macro Nutrients

	Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	4.54% 132kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	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	14.7% 19g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	13% 5g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	58.5% 585mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	106% 744mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11% 409g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Sprouted Soybeans per 1 lb

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

• 1 pound of Frozen Spinach has 586 times more Vitamin A and 1.9 times more Vitamin B2 than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 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 Unprepared Frozen Spinach.
• Both Frozen Spinach and Sprouted Soybeans provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Unprepared 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 Frozen Spinach vs Sprouted Soybeans:

• 1 pound of Frozen Spinach has 1.9 times more Calcium, 10 times more Selenium, 5.3 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 3 times more Copper, 3.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Unprepared Frozen Spinach.
• Both 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 Frozen Spinach has 2.6 times more Fiber than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 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 Unprepared Frozen Spinach.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy and Omega 6