Comparing Nutrients in 5 ounces Sprouted Soybeans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Energy	5.96% 173kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	NA	0.84% 0.61g	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	4.1% 1.56g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	33% 18.6g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	26.4% 0.34mg	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	61% 244μg	51.7% 207μg	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	24% 21.7mg	15.4% 14mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Boiled Spinach	Recommended Dietary Allowance
Calcium	9.5% 95mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	37.2% 2.98mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	57.6% 1.33mg	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	33.2% 232mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Boiled Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Sprouted Soybeans versus 5 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sprouted Soybeans vs Boiled Spinach:

• 5 ounces of Sprouted Soybeans have 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 524 times more Vitamin A, 2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sprouted Soybeans vs Boiled Spinach:

• 5 ounces of Sprouted Soybeans have 2.5 times more Copper, 2.9 times more Phosphorus and 1.5 times more Zinc than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 2.5 times more Selenium, 5 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Boiled Spinach contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Soybeans have 5.3 times more Energy, 25.8 times more Fat, 21.6 times more Saturated Fat, 4.8 times more Omega 3, 196.4 times more Omega 6, 2.6 times more Carbohydrate and 4.4 times more Protein than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 2.2 times more Fiber than Raw Sprouted Soybeans.
• 5 ounces of Boiled Spinach provide inadequate amounts of Energy and Omega 6