Comparing Nutrients in 100 grams Steamed Soybeans Sprouts VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	0.55% 0.4g	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	2.1% 0.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.47g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	7.7% 0.1mg	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	20% 80μg	24.5% 98μg	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	9.22% 8.3mg	16% 14.3mg	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	1.4% 0.21mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.6μg	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Calcium	5.9% 59mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	20% 0.18mg	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	16.4% 1.3mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	26% 0.6mg	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	19.3% 135mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Canned Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Steamed Soybeans Sprouts versus 100 g of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Steamed Soybeans Sprouts vs Canned Spinach:

• 100 grams of Steamed Soybeans Sprouts have 12.8 times more Vitamin B1, 2.8 times more Vitamin B3 and 15.8 times more Vitamin B5 than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 245 times more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin C, 9.2 times more Vitamin E and 6.5 times more Vitamin K than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Spinach provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Steamed Sprouted Soybeans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Steamed Soybeans Sprouts vs Canned Spinach:

• 100 grams of Steamed Soybeans Sprouts have 1.8 times more Copper, 3.1 times more Phosphorus and 2.3 times more Zinc than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 2.2 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 2.3 times more Selenium and 32.2 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Canned Spinach contain similar levels of Manganese, Potassium and Water per 100 grams.
• 100 grams of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Steamed Soybeans Sprouts have 3.5 times more Energy, 8.9 times more Fat, 1.7 times more Omega 3, 67.2 times more Omega 6, 1.9 times more Carbohydrate and 3 times more Protein than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 3 times more Fiber than Steamed Sprouted Soybeans.
• 100 grams of Canned Spinach provide inadequate amounts of Energy and Omega 6