Comparing Nutrients in 7 ounces Spinach VS Steamed Soybeans Sprouts

Macros Ratio

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

Macro Nutrients

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	9.97% 13g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	1.42% 1.03g	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	0.41% 0.3g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	10% 5.68g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	103% 931μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	39.7% 159μg	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	62% 55.8mg	18.3% 16.5mg	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	27% 4.03mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	19.6% 196mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	72.8% 0.65mg	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	67.2% 5.38mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	61.3% 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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Steamed Soybeans Sprouts per 7 oz

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

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

• 7 ounces of Spinach have 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 Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 11.4 times more Vitamin B5 than Raw Spinach.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spinach have 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 Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 2.5 times more Copper, 2.8 times more Phosphorus and 2 times more Zinc than Raw Spinach.
• Both Spinach and Steamed Soybeans Sprouts contain similar levels of Water per seven ounces.
• Both Raw Spinach as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 2.8 times more Fiber than Steamed Soybeans Sprouts.
• While 7 oz of Steamed Sprouted Soybeans contain 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 Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6