Comparing Nutrients in 300 calories Stir-Fried Soybeans SproutsVS Boiled Spinach

Weight per 300 calories

Stir-Fried Soybeans Sprouts

240g

Boiled Spinach

1304g

Stir-Fried Soybeans Sprouts have 5.4 times more energy per 100g than Boiled Spinach. It has average energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Boiled Spinach?

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Boiled Spinach

41%

51%

300 kcal ▼

Macro Nutrients

Stir-Fried Soybeans Sproutsvs Boiled Spinach

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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17.6%17g

Fat

3.5%3.4g

17 gvs3.4 g

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

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7.4%2.36g

Saturated Fat

1.75%0.56g

2.36 gvs0.56 g

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

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70.8%1.13g

Omega 3

75%1.2g

1.13 gvs1.2 g

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

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50%8.5g

Omega 6

1.3%0.22g

8.5 gvs0.22 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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17.4%22.6g

Carbohydrate

37.6%49g

22.6 gvs49 g

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

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Sugars

7.74%5.6g

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

NA gvs5.6 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.05%1.92g

Fiber

82.4%31.3g

1.92 gvs31.3 g

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

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56%31.4g

Protein

69%38.7g

31.4 gvs38.7 g

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

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Vitamins

Stir-Fried Soybeans Sproutsvs Boiled Spinach

0.27%2.4μg

Vitamin A

759%6835μg

RAE, retinol activity equivalents

2.4 μgvs6835 μg

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

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84%1mg

Vitamin B1

103%1.24mg

Thiamine

1 mgvs1.24 mg

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

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35%0.46mg

Vitamin B2

237%3.08mg

Riboflavin

0.46 mgvs3.08 mg

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

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16.5%2.64mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

2.64 mgvs6.4 mg

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

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57%2.86mg

Vitamin B5

38%1.9mg

Pantothenic acid

2.86 mgvs1.9 mg

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

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31%0.4mg

Vitamin B6

243%3.16mg

Pyridoxine

0.4 mgvs3.16 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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76.2%305μg

Vitamin B9

476%1904μg

Folates and Folic Acid

305 μgvs1904 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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32%29mg

Vitamin C

142%128mg

Ascorbic acid

29 mgvs128 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

181%27mg

Tocopherols and Tocotrienols

NA mgvs27 mg

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

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Vitamin K

5365%6438μg

Phytomenadione or phylloquinone

NA μgvs6438 μg

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

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Minerals

Stir-Fried Soybeans Sproutsvs Boiled Spinach

19.7%197mg

Calcium

177%1774mg

197 mgvs1774 mg

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

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141%1.26mg

Copper

252%2.27mg

1.26 mgvs2.27 mg

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

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Fluoride

12.3%493μg

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

NA μgvs493 μg

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

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12%0.96mg

Iron

582%46.6mg

0.96 mgvs46.6 mg

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

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55%230mg

Magnesium

270%1135mg

230 mgvs1135 mg

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

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118%2.7mg

Manganese

530%12mg

2.7 mgvs12 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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74%518mg

Phosphorus

104%730mg

518 mgvs730 mg

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

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40%1361mg

Potassium

179%6078mg

1361 mgvs6078 mg

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

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2.6%1.44μg

Selenium

35.6%19.6μg

1.44 μgvs19.6 μg

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

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2.24%33.6mg

Sodium

61%913mg

33.6 mgvs913 mg

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

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46%5.04mg

Zinc

90%9.9mg

5.04 mgvs9.9 mg

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

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4.36%161g

Water

32%1190g

161 gvs1190 g

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

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Lets compare vitamin content per 300 calories of Stir-Fried Soybeans Sprouts vs Boiled Spinach:

Stir-Fried Sprouted Soybeans have 1.5 times more Vitamin B5 than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 2847.8 times more Vitamin A, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 7.8 times more Vitamin B6, 6.2 times more Vitamin B9 and 4.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Vitamin B1 per 300 kcal.
Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Boiled Spinach:

Boiled and Drained Spinach contains 9 times more Calcium, 1.8 times more Copper, 48.5 times more Iron, 4.9 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 4.5 times more Potassium, 13.6 times more Selenium, 27.2 times more Sodium, 2 times more Zinc and 7.4 times more Water than Stir-Fried Sprouted Soybeans.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Soybeans have 5 times more Fat, 4.2 times more Saturated Fat and 38.3 times more Omega 6 than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 2.2 times more Carbohydrate and 16.3 times more Fiber than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Boiled and Drained Spinach have similar amounts of Energy, Omega 3 and Protein per 300 kcal.
Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Soybeans SproutsVS SpinachBoiled SpinachVS SpinachStir-Fried Soybeans SproutsVS Canned Spinach with Liquids and SaltBoiled SpinachVS Canned Spinach with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Soybeans SproutsVS Boiled Spinach

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Boiled Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: