Comparing Nutrients in 14 ounces Stir-Fried Soybeans SproutsVS Spinach

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Spinach

39%

12%

49%

14 oz ▼

Macro Nutrients

Stir-Fried Soybeans Sproutsvs Spinach

17%496kcal

Energy

3.15%91kcal

496 kcalvs91 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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29%28g

Fat

1.6%1.55g

28 gvs1.55 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.2%3.9g

Saturated Fat

0.78%0.25g

3.9 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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117%1.87g

Omega 3

34.2%0.55g

1.87 gvs0.55 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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82.6%14g

Omega 6

0.61%0.1g

14 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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28.7%37.3g

Carbohydrate

11%14.4g

37.3 gvs14.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.3%1.67g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.67 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.82%0.6g

≤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]

NA gvs0.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.44g

NA gvs0.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.28g

NA gvs0.28 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g

Fiber

23%8.73g

3.18 gvs8.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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93%52g

Protein

20.3%11.4g

52 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried Soybeans Sproutsvs Spinach

0.44%3.97μg

Vitamin A

207%1861μg

RAE, retinol activity equivalents

3.97 μgvs1861 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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139%1.67mg

Vitamin B1

25.8%0.31mg

Thiamine

1.67 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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58%0.75mg

Vitamin B2

57.7%0.75mg

Riboflavin

0.75 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.3%4.37mg

Vitamin B3

18%2.87mg

Niacin, nicotinic acid, niacinamide

4.37 mgvs2.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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94%4.72mg

Vitamin B5

5.16%0.26mg

Pantothenic acid

4.72 mgvs0.26 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.3%0.67mg

Vitamin B6

59.5%0.77mg

Pyridoxine

0.67 mgvs0.77 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

56.2%17μg

Biotin

NA μgvs17 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%504μg

Vitamin B9

192%770μg

Folates and Folic Acid

504 μgvs770 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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53%47.6mg

Vitamin C

124%112mg

Ascorbic acid

47.6 mgvs112 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

53.7%8.06mg

Tocopherols and Tocotrienols

NA mgvs8.06 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1597%1917μg

Phytomenadione or phylloquinone

NA μgvs1917 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried Soybeans Sproutsvs Spinach

32.5%325mg

Calcium

39.3%393mg

325 mgvs393 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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232%2.1mg

Copper

57.3%0.52mg

2.1 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

134%10.8mg

1.6 mgvs10.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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91%381mg

Magnesium

74.7%314mg

381 mgvs314 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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196%4.5mg

Manganese

155%3.56mg

4.5 mgvs3.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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122%857mg

Phosphorus

27.8%194mg

857 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66%2250mg

Potassium

65%2215mg

2250 mgvs2215 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

7.2%3.97μg

2.4 μgvs3.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg

Sodium

21%314mg

55.6 mgvs314 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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75.8%8.33mg

Zinc

19%2.1mg

8.33 mgvs2.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.2%267g

Water

9.8%363g

267 gvs363 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Spinach:

Stir-Fried Sprouted Soybeans have 5.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 18.3 times more Vitamin B5 than Raw Spinach.
While Raw Spinach contains 469 times more Vitamin A, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Spinach:

Stir-Fried Sprouted Soybeans have 4.1 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese, 4.4 times more Phosphorus and 4 times more Zinc than Raw Spinach.
While Raw Spinach contains 6.8 times more Iron, 1.7 times more Selenium, 5.6 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Stir-Fried Sprouted Soybeans have 5.4 times more Energy, 18.2 times more Fat, 15.6 times more Saturated Fat, 3.4 times more Omega 3, 136 times more Omega 6, 2.6 times more Carbohydrate and 4.6 times more Protein than Raw Spinach.
While Raw Spinach contains 2.8 times more Fiber than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Stir-Fried Soybeans SproutsVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 14 ounces Stir-Fried Soybeans SproutsVS Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: