Comparing Nutrients in 5 ounces Stir-Fried Soybeans Sprouts VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	6.1% 177kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	3% 1.13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	33% 18.6g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	8.72% 0.11mg	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	45% 180μg	20.6% 82.2μg	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	19% 17mg	21.3% 19mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.6% 116mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	18.3% 0.16mg	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	7.1% 0.57mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	30.4% 0.7mg	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	43.7% 306mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stir-Fried Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• Stir-Fried Sprouted Soybeans have 23.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 31.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 404 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin C per 5 oz.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stir-Fried Soybeans Sprouts vs Canned Spinach with Liquids and Salt:

• Stir-Fried Sprouted Soybeans have 4.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 6.8 times more Phosphorus, 2.5 times more Potassium and 5 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 4 times more Iron, 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Canned Spinach Solids and Liquids with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stir-Fried Sprouted Soybeans have 6.6 times more Energy, 19.2 times more Fat, 16.4 times more Saturated Fat, 3.9 times more Omega 3, 153.8 times more Omega 6, 3.2 times more Carbohydrate and 6.2 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.