Comparing Nutrients in 100 grams Canned Spinach with Liquids and Salt VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Sprouted Soybeans	Recommended Dietary Allowance
Energy	0.66% 19kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.92g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	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	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	4.2% 1.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	45% 404μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	13.5% 0.18mg	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	14.5% 58μg	43% 172μg	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	15% 13.5mg	17% 15.3mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	8.3% 83mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	47.4% 0.43mg	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	19.8% 1.58mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	30.5% 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	4.57% 32mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Sprouted Soybeans per 100 g

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

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids and Salt vs Sprouted Soybeans:

• 100 grams of Canned Spinach with Liquids and Salt have 404 times more Vitamin A than Sprouted Soybeans.
• While 100 g of Raw Sprouted Soybeans contain 18.9 times more Vitamin B1, 4.2 times more Vitamin B3, 24.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Sprouted Soybeans provide similar amounts of Vitamin B2 and Vitamin C per 100 grams.
• 100 grams of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 100 grams of Sprouted Soybeans have insufficient amounts of Vitamin A
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Spinach with Liquids and Salt vs Sprouted Soybeans:

• 100 grams of Canned Spinach with Liquids and Salt have 1.2 times more Calcium, 2 times more Selenium, 22.8 times more Sodium and 1.4 times more Water than Sprouted Soybeans.
• While 100 g of Raw Sprouted Soybeans contain 3.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• 100 grams of Sprouted Soybeans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Spinach with Liquids and Salt have 1.5 times more Fiber than Sprouted Soybeans.
• While 100 g of Raw Sprouted Soybeans contain 6.4 times more Energy, 18.1 times more Fat, 15.5 times more Saturated Fat, 3.6 times more Omega 3, 145.1 times more Omega 6, 3.3 times more Carbohydrate and 6.2 times more Protein than Canned Spinach Solids and Liquids with Salt.
• 100 grams of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy and Omega 6