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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Energy	4.3% 125kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	0% 0g	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	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	23.4% 13g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	1.9% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.2% 0.17mg	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	36.3% 145μg	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	6.1% 5.5mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	310% 372μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	8.2% 82mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	16% 0.14mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	30.6% 0.7mg	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	7% 49mg	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	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.8% 67.2g	2.44% 90g	3700g per day for Men 19-50 years

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

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

• 100 grams of Stir-Fried Soybeans Sprouts have 4.5 times more Vitamin B1, 2.2 times more Vitamin B3, 12.7 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 586 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Frozen Spinach provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• 100 grams of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Stir-Fried Sprouted Soybeans as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Soybeans Sprouts vs Frozen Spinach:

• 100 grams of Stir-Fried Soybeans Sprouts have 3.7 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium and 3.8 times more Zinc than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 1.6 times more Calcium, 4.7 times more Iron, 10 times more Selenium, 5.3 times more Sodium and 1.3 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 4.3 times more Energy, 12.5 times more Fat, 24 times more Saturated Fat, 5.8 times more Omega 3, more Omega 6, 2.2 times more Carbohydrate and 3.6 times more Protein than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 3.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• 100 grams of Frozen Spinach provide inadequate amounts of Energy and Omega 6