Comparing Nutrients in 300 calories Boiled Spinach VS Steamed Soybeans Sprouts

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37.6% 49g	18.6% 24g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	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	69% 38.7g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	759% 6835μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	476% 1904μg	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	142% 128mg	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	181% 27mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	177% 1774mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	136% 1.22mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	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	104% 730mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	32% 1190g	7.95% 294g	3700g per day for Men 19-50 years

Boiled Spinach VS Steamed Soybeans Sprouts Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Spinach have 922.7 times more Vitamin A, 1.6 times more Vitamin B1, 15.7 times more Vitamin B2, 1.6 times more Vitamin B3, 8.1 times more Vitamin B6, 6.4 times more Vitamin B9, 4.2 times more Vitamin C, 34.9 times more Vitamin E and 24.6 times more Vitamin K than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 1.5 times more Vitamin B5 than Boiled and Drained Spinach.
• 300 calories of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Spinach have 8.1 times more Calcium, 1.9 times more Copper, 9.6 times more Iron, 5.1 times more Magnesium, 4.6 times more Manganese, 1.5 times more Phosphorus, 4.6 times more Potassium, 8.8 times more Selenium, 24.7 times more Sodium, 2.6 times more Zinc and 4 times more Water than Steamed Soybeans Sprouts.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach have 2 times more Carbohydrate, 2.9 times more Sugars, 10.6 times more Fiber and 1.2 times more Protein than Steamed Soybeans Sprouts.
• While 300 kcal of Steamed Sprouted Soybeans contain 4.9 times more Fat, 4.1 times more Saturated Fat and 37 times more Omega 6 than Boiled and Drained Spinach.
• Both Boiled Spinach and Steamed Soybeans Sprouts offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Boiled Spinach provide inadequate amounts of Omega 6