Comparing Nutrients in 500 calories Spinach VS Steamed Soybeans Sprouts

Weight per 500 calories

• Spinach: 2174g
• Steamed Soybeans Sprouts: 617g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	188% 3g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	31% 40.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	4.43% 3.2g	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	4.5% 3.26g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	13% 4.94g	38g per day for Men 19-50 years
Protein	111% 62g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	123% 494μg	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	679% 611mg	57% 51.2mg	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	294% 44mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	363% 436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	215% 2152mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	226% 2.04mg	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	736% 59mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	191% 4.4mg	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	152% 1065mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	64.5% 2191mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	4.1% 61.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	58.4% 6.4mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	13.3% 490g	3700g per day for Men 19-50 years

Spinach VS Steamed Soybeans Sprouts Nutrients Per 500 Kcal

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

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

• 500 calories of Spinach have 825.8 times more Vitamin A, 1.3 times more Vitamin B1, 12.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.5 times more Vitamin B6, 8.5 times more Vitamin B9, 11.9 times more Vitamin C, 34 times more Vitamin E and 24.1 times more Vitamin K than Steamed Soybeans Sprouts.
• While 500 kcal of Steamed Sprouted Soybeans contain 3.2 times more Vitamin B5 than Raw Spinach.
• 500 calories of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Spinach vs Steamed Soybeans Sprouts:

• 500 calories of Spinach have 5.9 times more Calcium, 1.4 times more Copper, 7.3 times more Iron, 4.6 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 5.5 times more Potassium, 5.9 times more Selenium, 27.8 times more Sodium, 1.8 times more Zinc and 4.1 times more Water than Steamed Soybeans Sprouts.
• 500 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 1.6 times more Omega 3, 2 times more Carbohydrate, 2.8 times more Sugars and 9.7 times more Fiber than Steamed Soybeans Sprouts.
• While 500 kcal of Steamed Sprouted Soybeans contain 3.2 times more Fat, 2.8 times more Saturated Fat and 24.2 times more Omega 6 than Raw Spinach.
• Both Spinach and Steamed Soybeans Sprouts offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Spinach provide inadequate amounts of Omega 6