Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts VS Frozen Spinach

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Frozen Spinach: 1035g

Stir-Fried Soybeans Sprouts have 4.3 times more energy per 100g than Frozen Spinach. It has average energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	5.05% 1.92g	79% 30g	38g per day for Men 19-50 years
Protein	56% 31.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	674% 6062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	32.8% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	137% 1.78mg	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	76.2% 305μg	375% 1500μg	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	32% 29mg	63.2% 57mg	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	NA	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3207% 3848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	19.7% 197mg	133% 1334mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	166% 1.5mg	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	12% 0.96mg	244% 19.6mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	317% 7.3mg	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	74% 518mg	72.4% 507mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	105% 3579mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	4.36% 161g	25.2% 933g	3700g per day for Men 19-50 years

Stir-Fried Soybeans Sprouts VS Frozen Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Frozen Spinach?

Lets compare vitamin content per 300 calories of Stir-Fried Soybeans Sprouts vs Frozen Spinach:

• 300 calories of Stir-Fried Soybeans Sprouts have 2.9 times more Vitamin B5 than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 2525.9 times more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9 and 2 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Soybeans as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Frozen Spinach:

• 300 kcal of Unprepared Frozen Spinach contain 6.8 times more Calcium, 20.4 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 2.6 times more Potassium, 43.1 times more Selenium, 22.8 times more Sodium and 5.8 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Soybeans Sprouts have 2.9 times more Fat, 5.6 times more Saturated Fat, 1.3 times more Omega 3 and more Omega 6 than Frozen Spinach.
• While 300 kcal of Unprepared Frozen Spinach contain 1.9 times more Carbohydrate and 15.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber
• 300 calories of Frozen Spinach provide inadequate amounts of Omega 6