Comparing Nutrients in 300 calories Stir-Fried Soybeans SproutsVS Spinach

Weight per 300 calories

Stir-Fried Soybeans Sprouts

240g

Spinach

1304g

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

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

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Spinach

39%

12%

49%

300 kcal ▼

Macro Nutrients

Stir-Fried Soybeans Sproutsvs 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

5.24%5.1g

17 gvs5.1 g

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

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7.4%2.36g

Saturated Fat

2.57%0.82g

2.36 gvs0.82 g

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

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70.8%1.13g

Omega 3

113%1.8g

1.13 gvs1.8 g

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

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50%8.5g

Omega 6

2%0.34g

8.5 gvs0.34 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

36.4%47.3g

22.6 gvs47.3 g

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

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Sugars

7.56%5.48g

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

NA gvs5.48 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%1.43g

NA gvs1.43 g

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

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Sucrose

%0.91g

NA gvs0.91 g

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

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5.05%1.92g

Fiber

75.5%28.7g

1.92 gvs28.7 g

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

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56%31.4g

Protein

66.6%37.3g

31.4 gvs37.3 g

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

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Vitamins

Stir-Fried Soybeans Sproutsvs Spinach

0.27%2.4μg

Vitamin A

680%6117μg

RAE, retinol activity equivalents

2.4 μgvs6117 μg

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

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84%1mg

Vitamin B1

84.8%1mg

Thiamine

1 mgvs1 mg

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

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35%0.46mg

Vitamin B2

190%2.47mg

Riboflavin

0.46 mgvs2.47 mg

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

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16.5%2.64mg

Vitamin B3

59%9.44mg

Niacin, nicotinic acid, niacinamide

2.64 mgvs9.44 mg

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

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57%2.86mg

Vitamin B5

17%0.85mg

Pantothenic acid

2.86 mgvs0.85 mg

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

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31%0.4mg

Vitamin B6

196%2.54mg

Pyridoxine

0.4 mgvs2.54 mg

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

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Vitamin B7

185%55.4μg

Biotin

NA μgvs55.4 μg

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

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76.2%305μg

Vitamin B9

633%2530μg

Folates and Folic Acid

305 μgvs2530 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

407%367mg

Ascorbic acid

29 mgvs367 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

177%26.5mg

Tocopherols and Tocotrienols

NA mgvs26.5 mg

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

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Vitamin K

5249%6299μg

Phytomenadione or phylloquinone

NA μgvs6299 μg

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

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Minerals

Stir-Fried Soybeans Sproutsvs Spinach

19.7%197mg

Calcium

129%1291mg

197 mgvs1291 mg

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

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141%1.26mg

Copper

188%1.7mg

1.26 mgvs1.7 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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12%0.96mg

Iron

442%35.3mg

0.96 mgvs35.3 mg

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

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55%230mg

Magnesium

245%1030mg

230 mgvs1030 mg

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

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118%2.7mg

Manganese

509%11.7mg

2.7 mgvs11.7 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

91%639mg

518 mgvs639 mg

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

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40%1361mg

Potassium

214%7278mg

1361 mgvs7278 mg

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

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2.6%1.44μg

Selenium

23.7%13μg

1.44 μgvs13 μg

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

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2.24%33.6mg

Sodium

68.7%1030mg

33.6 mgvs1030 mg

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

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46%5.04mg

Zinc

63%6.9mg

5.04 mgvs6.9 mg

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

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4.36%161g

Water

32.2%1192g

161 gvs1192 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 Spinach:

Stir-Fried Sprouted Soybeans have 3.4 times more Vitamin B5 than Raw Spinach.
While Raw Spinach contains 2548.9 times more Vitamin A, 5.4 times more Vitamin B2, 3.6 times more Vitamin B3, 6.3 times more Vitamin B6, 8.3 times more Vitamin B9 and 12.7 times more Vitamin C than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Vitamin B1 per 300 kcal.
Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Spinach contains 6.6 times more Calcium, 1.3 times more Copper, 36.8 times more Iron, 4.5 times more Magnesium, 4.3 times more Manganese, 5.3 times more Potassium, 9.1 times more Selenium, 30.7 times more Sodium, 1.4 times more Zinc and 7.4 times more Water than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Soybeans have 3.3 times more Fat, 2.9 times more Saturated Fat and 25 times more Omega 6 than Raw Spinach.
While Raw Spinach contains 1.6 times more Omega 3, 2.1 times more Carbohydrate and 14.9 times more Fiber than Stir-Fried Sprouted Soybeans.
Both Stir-Fried Sprouted Soybeans and Raw Spinach have similar amounts of Energy and Protein per 300 kcal.
Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Soybeans SproutsVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Soybeans SproutsVS Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: