Comparing Nutrients in 7 ounces Sprouted Soybeans VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Sprouted Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	5.74% 2.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	46.4% 26g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.84mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12.2% 0.16mg	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	85.3% 341μg	28.8% 115μg	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	33.7% 30.4mg	29.8% 26.8mg	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	NA	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	25.6% 0.23mg	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	52% 4.17mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	42.5% 0.98mg	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	46.5% 325mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.7% 137g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Canned Spinach with Liquids and Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Soybeans vs Canned Spinach with Liquids and Salt:

• 7 ounces of Sprouted Soybeans have 18.9 times more Vitamin B1, 4.2 times more Vitamin B3, 24.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 404 times more Vitamin A than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• 7 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Sprouted Soybeans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Soybeans vs Canned Spinach with Liquids and Salt:

• 7 ounces of Sprouted Soybeans have 3.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Canned Spinach with Liquids and Salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Soybeans have 6.4 times more Energy, 18.1 times more Fat, 15.5 times more Saturated Fat, 3.6 times more Omega 3, 145.1 times more Omega 6, 3.3 times more Carbohydrate and 6.2 times more Protein than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 1.5 times more Fiber than Raw Sprouted Soybeans.
• 7 ounces of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6