Comparing Nutrients in 300 calories Canned Spinach VS Steamed Soybeans Sprouts

Weight per 300 calories

• Canned Spinach: 1304g
• Steamed Soybeans Sprouts: 370g

Steamed Sprouted Soybeans have 3.5 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is average in comparison to other foods. Canned Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Spinach or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Canned Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	18.6% 24g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.66% 1.93g	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	82.4% 31.3g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	710% 6391μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	30% 0.39mg	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	320% 1278μg	74% 296μg	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	207% 187mg	34% 30.7mg	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	169% 25.3mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5017% 6021μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	166% 1657mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	136% 1.22mg	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	375% 30mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	236% 991mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	114% 2.63mg	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	82% 574mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	133% 4513mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	32.4% 1197g	7.95% 294g	3700g per day for Men 19-50 years

Canned Spinach VS Steamed Soybeans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Spinach or Steamed Soybeans Sprouts?

Lets compare vitamin content per 300 calories of Canned Spinach vs Steamed Soybeans Sprouts:

• 300 calories of Canned Spinach have 862.8 times more Vitamin A, 9.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B6, 4.3 times more Vitamin B9, 6.1 times more Vitamin C, 32.5 times more Vitamin E and 23 times more Vitamin K than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 3.6 times more Vitamin B1 and 4.5 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• 300 calories of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach, Solids with Salt as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Spinach vs Steamed Soybeans Sprouts:

• 300 calories of Canned Spinach have 7.6 times more Calcium, 1.9 times more Copper, 6.2 times more Iron, 4.5 times more Magnesium, 3 times more Manganese, 3.4 times more Potassium, 8.2 times more Selenium, 113.4 times more Sodium, 1.6 times more Zinc and 4.1 times more Water than Steamed Soybeans Sprouts.
• Both Canned Spinach and Steamed Soybeans Sprouts contain similar levels of Phosphorus per 300 calories.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Spinach have 2.1 times more Omega 3, 1.8 times more Carbohydrate, 2.7 times more Sugars and 10.6 times more Fiber than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 2.5 times more Fat, 2.2 times more Saturated Fat and 19.1 times more Omega 6 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Steamed Soybeans Sprouts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Spinach provide inadequate amounts of Omega 6