Comparing Nutrients in 5 ounces Canned Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.96% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	NA	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	8.95% 3.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.1% 4g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	77% 695μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19% 0.25mg	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	34.7% 139μg	61% 244μg	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	22.5% 20.3mg	24% 21.7mg	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	18.3% 2.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	545% 654μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	18% 180mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	67.3% 0.61mg	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	40.8% 3.26mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	43.3% 1mg	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	8.9% 62.4mg	33.2% 232mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Sprouted Soybeans per 5 oz

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

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

• 5 ounces of Canned Spinach have 490 times more Vitamin A than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 21.3 times more Vitamin B1, 3 times more Vitamin B3, 19.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Sprouted Soybeans provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 5 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Canned Spinach, Solids with Salt as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Spinach have 1.9 times more Calcium, 2.3 times more Selenium, 23 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 2.4 times more Copper, 3.7 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Sprouted Soybeans contain similar levels of Iron, Magnesium and Manganese per five ounces.
• 5 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Spinach have 2.2 times more Fiber than Sprouted Soybeans.
• While 5 oz of Raw Sprouted Soybeans contain 5.3 times more Energy, 13.4 times more Fat, 11.5 times more Saturated Fat, 2.5 times more Omega 3, 101.2 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Protein than Canned Spinach, Solids with Salt.
• 5 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6