Comparing Nutrients in 500 calories Sprouted Soybeans VS Spinach

Weight per 500 calories

• Sprouted Soybeans: 410g
• Spinach: 2174g

Sprouted Soybeans have 5.3 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Sprouted Soybeans or Spinach?

Macros Ratio

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

Macro Nutrients

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39.2g	60.7% 79g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	12% 4.5g	126% 48g	38g per day for Men 19-50 years
Protein	96% 53.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	176% 705μg	1054% 4217μg	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	69.7% 62.7mg	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Spinach	Recommended Dietary Allowance
Calcium	27.5% 275mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	314% 2.83mg	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	108% 8.6mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	70.3% 295mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	848% 19.5mg	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	96% 672mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	58.3% 1984mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	3.83% 57.4mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	7.65% 283g	53.7% 1987g	3700g per day for Men 19-50 years

Sprouted Soybeans VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Soybeans or Spinach?

Lets compare vitamin content per 500 calories of Sprouted Soybeans vs Spinach:

• 500 calories of Sprouted Soybeans have 2.7 times more Vitamin B5 than Spinach.
• While 500 kcal of Raw Spinach contain 2487.7 times more Vitamin A, 8.5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.9 times more Vitamin B6, 6 times more Vitamin B9 and 9.7 times more Vitamin C than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Spinach provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sprouted Soybeans vs Spinach:

• 500 kcal of Raw Spinach contain 7.8 times more Calcium, 1.6 times more Copper, 6.8 times more Iron, 5.8 times more Magnesium, 6.8 times more Manganese, 1.6 times more Phosphorus, 6.1 times more Potassium, 8.8 times more Selenium, 29.9 times more Sodium, 2.4 times more Zinc and 7 times more Water than Raw Sprouted Soybeans.
• 500 calories of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Soybeans have 3.2 times more Fat, 2.8 times more Saturated Fat and 24.2 times more Omega 6 than Spinach.
• While 500 kcal of Raw Spinach contain 1.6 times more Omega 3, 2 times more Carbohydrate and 10.6 times more Fiber than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Spinach offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Spinach provide inadequate amounts of Omega 6