Comparing Nutrients in 100 grams Spinach VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	2.8% 3.63g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	52% 469μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	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	31.2% 28mg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	9.9% 99mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	34% 2.7mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	7% 49mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spinach vs Sprouted Soybeans:

• Raw Spinach has 469 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin C than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 14.3 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Raw Sprouted Soybeans have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Spinach as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach vs Sprouted Soybeans:

• Raw Spinach has 1.5 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.7 times more Selenium, 5.6 times more Sodium and 1.3 times more Water than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 3.3 times more Copper, 3.3 times more Phosphorus and 2.2 times more Zinc than Raw Spinach.
• Both Raw Spinach and Raw Sprouted Soybeans have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Spinach has 2 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.3 times more Energy, 17.2 times more Fat, 14.7 times more Saturated Fat, 3.2 times more Omega 3, 128.4 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.