Comparing Nutrients in 100 grams Steamed Soybeans Sprouts VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.1% 0.017g	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	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	0.59% 0.43g	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	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	18.6% 0.24mg	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	36.5% 146μg	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	11% 9.8mg	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	1.4% 0.21mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.6μg	411% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Boiled Spinach	Recommended Dietary Allowance
Calcium	5.9% 59mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.95% 37.8μg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	40.7% 0.94mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	2.47% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Steamed Soybeans Sprouts have 2.2 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.1 times more Vitamin B5 than Boiled Spinach.
• While 100 g of Boiled and Drained Spinach contain 262 times more Vitamin A, 4.5 times more Vitamin B2, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 9.9 times more Vitamin E and 7 times more Vitamin K than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Boiled Spinach provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Steamed Soybeans Sprouts have insufficient amounts of Vitamin A and Vitamin E
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Steamed Soybeans Sprouts have 1.9 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Boiled Spinach.
• While 100 g of Boiled and Drained Spinach contain 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 7 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Boiled Spinach contain similar levels of 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, 17.1 times more Fat, 3.2 times more Omega 3, 130.4 times more Omega 6, 1.7 times more Carbohydrate and 2.9 times more Protein than Boiled Spinach.
• While 100 g of Boiled and Drained Spinach contain 3 times more Fiber than Steamed Sprouted Soybeans.
• 100 grams of Boiled Spinach provide inadequate amounts of Energy and Omega 6