Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	1.42% 1.03g	1.1% 0.79g	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	4.18% 1.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	30% 17g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.3% 0.2mg	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	39.7% 159μg	48.6% 194μg	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	18.3% 16.5mg	31.5% 28.4mg	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	2.78% 0.42mg	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Calcium	11.7% 117mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	39.7% 0.36mg	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	32.5% 2.6mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	51.5% 1.2mg	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	38.3% 268mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Canned Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Soybeans Sprouts versus 7 oz of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Steamed Soybeans Sprouts vs Canned Spinach:

• 7 ounces of Steamed Soybeans Sprouts have 12.8 times more Vitamin B1, 2.8 times more Vitamin B3 and 15.8 times more Vitamin B5 than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 245 times more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin C, 9.2 times more Vitamin E and 6.5 times more Vitamin K than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Spinach provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Steamed Sprouted Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Soybeans Sprouts vs Canned Spinach:

• 7 ounces of Steamed Soybeans Sprouts have 1.8 times more Copper, 3.1 times more Phosphorus and 2.3 times more Zinc than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 2.2 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 2.3 times more Selenium and 32.2 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Spinach contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Soybeans Sprouts have 3.5 times more Energy, 8.9 times more Fat, 1.7 times more Omega 3, 67.2 times more Omega 6, 1.9 times more Carbohydrate and 3 times more Protein than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 3 times more Fiber than Steamed Sprouted Soybeans.
• 7 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6