Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Spinach	39%	12%	49%

Macro Nutrients

	Steamed Soybeans Sprouts	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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	1.42% 1.03g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	30% 17g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.7% 159μg	96% 385μg	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	62% 55.8mg	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	2.78% 0.42mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Spinach	Recommended Dietary Allowance
Calcium	11.7% 117mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Spinach per 7 oz

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

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

• 7 ounces of Steamed Soybeans Sprouts have 2.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 11.4 times more Vitamin B5 than Spinach.
• While 7 oz of Raw Spinach contain 234.5 times more Vitamin A, 3.6 times more Vitamin B2, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9, 3.4 times more Vitamin C, 9.7 times more Vitamin E and 6.8 times more Vitamin K than Steamed Sprouted Soybeans.
• 7 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Steamed Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Steamed Soybeans Sprouts have 2.5 times more Copper, 2.8 times more Phosphorus and 2 times more Zinc than Spinach.
• While 7 oz of Raw Spinach contain 1.7 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium and 7.9 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Spinach contain similar levels of Water per seven ounces.
• Both Steamed Sprouted Soybeans as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Soybeans Sprouts have 3.5 times more Energy, 11.4 times more Fat, 2.1 times more Omega 3, 85.3 times more Omega 6, 1.8 times more Carbohydrate and 3 times more Protein than Spinach.
• While 7 oz of Raw Spinach contain 2.8 times more Fiber than Steamed Sprouted Soybeans.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6