Comparing Nutrients in 100 grams Stir-Fried Soybeans Sprouts VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	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	7.23% 9.4g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	NA	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	23.4% 13g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	31.8% 127μg	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	13.3% 12mg	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	NA	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Canned Spinach	Recommended Dietary Allowance
Calcium	8.2% 82mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	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	5% 0.4mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	31% 216mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	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	0.93% 14mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.8% 67.2g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Canned Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried 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 Stir-Fried Soybeans Sprouts vs Canned Spinach:

• 100 grams of Stir-Fried Soybeans Sprouts have 26.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 25.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 490 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Canned Spinach provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Stir-Fried 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 Stir-Fried Soybeans Sprouts vs Canned Spinach:

• 100 grams of Stir-Fried Soybeans Sprouts have 2.9 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium and 4.6 times more Zinc than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 1.5 times more Calcium, 5.8 times more Iron, 2.3 times more Selenium, 23 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• 100 grams of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stir-Fried Soybeans Sprouts have 5.4 times more Energy, 14.2 times more Fat, 12.2 times more Saturated Fat, 2.7 times more Omega 3, 107.2 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Protein than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 3 times more Fiber than Stir-Fried Sprouted Soybeans.
• 100 grams of Canned Spinach provide inadequate amounts of Energy and Omega 6