Comparing Nutrients in 7 ounces Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	5.54% 7.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0.41% 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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	10% 5.68g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	103% 931μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	27% 0.35mg	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	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	62% 55.8mg	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	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	19.6% 196mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	67.2% 5.38mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	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	32.6% 1107mg	28.2% 960mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Sprouted Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Spinach vs Sprouted Soybeans:

• 7 ounces of Spinach have 469 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin C than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 14.3 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Sprouted Soybeans provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Raw 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 Spinach vs Sprouted Soybeans:

• 7 ounces of Spinach have 1.5 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 5.6 times more Sodium and 1.3 times more Water than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 3.3 times more Copper, 3.3 times more Phosphorus and 2.2 times more Zinc than Raw Spinach.
• Both Spinach and Sprouted Soybeans contain similar levels of Magnesium and Potassium per seven ounces.
• Both Raw Spinach as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 2 times more Fiber than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 5.3 times more Energy, 17.2 times more Fat, 14.7 times more Saturated Fat, 3.2 times more Omega 3, 128.4 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6