Comparing Nutrients in 1 pound Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	3.6% 104kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	13% 5g	38g per day for Men 19-50 years
Protein	23% 13g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	236% 2127μg	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	66% 0.86mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	84.3% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	45% 449mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	154% 12.3mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	74.4% 2531mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Sprouted Soybeans per 1 lb

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

• 1 pound of Spinach has 469 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin C than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 4.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 14.3 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Sprouted Soybeans provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• 1 pound of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw 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 Spinach vs Sprouted Soybeans:

• 1 pound of Spinach has 1.5 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 3.3 times more Copper, 3.3 times more Phosphorus and 2.2 times more Zinc than Raw Spinach.
• Both Spinach and Sprouted Soybeans contain similar levels of Magnesium and Potassium per one pound.
• Both Raw Spinach as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spinach has 2 times more Fiber than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 5.3 times more Energy, 17.2 times more Fat, 14.7 times more Saturated Fat, 3.2 times more Omega 3, 128.4 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
• 1 pound of Spinach provide inadequate amounts of Energy and Omega 6