Comparing Nutrients in 7 ounces Frozen Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	2% 57.5kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	13% 7.2g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	27% 0.35mg	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	72% 288μg	85.3% 341μg	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	12% 11mg	33.7% 30.4mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	25.6% 256mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	94% 0.85mg	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	47% 3.75mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	60.6% 1.4mg	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	14% 97mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Sprouted Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Sprouted Soybeans:

• 7 ounces of Frozen Spinach have 586 times more Vitamin A and 1.9 times more Vitamin B2 than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5 and 2.8 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Sprouted Soybeans provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Sprouted Soybeans:

• 7 ounces of Frozen Spinach have 1.9 times more Calcium, 10 times more Selenium, 5.3 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 3 times more Copper, 3.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Sprouted Soybeans contain similar levels of Iron, Magnesium and Manganese per seven ounces.
• 7 ounces of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Spinach have 2.6 times more Fiber than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 4.2 times more Energy, 11.8 times more Fat, 22.7 times more Saturated Fat, 5.4 times more Omega 3, more Omega 6, 2.3 times more Carbohydrate and 3.6 times more Protein than Unprepared Frozen Spinach.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6