Comparing Nutrients in 5 ounces Boiled Spinach VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	1% 0.74g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	11.4% 0.15mg	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	51.7% 207μg	28.3% 113μg	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	15.4% 14mg	13% 11.8mg	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	19.7% 2.95mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	83.4% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	19.3% 193mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	43.8% 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	11.3% 79.4mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Steamed Soybeans Sprouts per 5 oz

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

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

• 5 ounces of Boiled Spinach have 262 times more Vitamin A, 4.5 times more Vitamin B2, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 9.9 times more Vitamin E and 7 times more Vitamin K than Steamed Soybeans Sprouts.
• While 5 oz of Steamed Sprouted Soybeans contain 2.2 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.1 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Steamed Soybeans Sprouts provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach vs Steamed Soybeans Sprouts:

• 5 ounces of Boiled Spinach have 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 7 times more Sodium than Steamed Soybeans Sprouts.
• While 5 oz of Steamed Sprouted Soybeans contain 1.9 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Steamed Soybeans Sprouts contain similar levels of Water per five ounces.
• 5 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spinach have 3 times more Fiber than Steamed Soybeans Sprouts.
• While 5 oz of Steamed Sprouted Soybeans contain 3.5 times more Energy, 17.1 times more Fat, 3.2 times more Omega 3, 130.4 times more Omega 6, 1.7 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Spinach.
• 5 ounces of Boiled Spinach provide inadequate amounts of Energy and Omega 6