Comparing Nutrients in 500 calories Stir-Fried Soybeans SproutsVS Boiled Spinach

Weight per 500 calories

Stir-Fried Soybeans Sprouts

400g

Boiled Spinach

2174g

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 500 calories - Stir-Fried Soybeans Sprouts or Boiled Spinach?

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Boiled Spinach

41%

51%

500 kcal ▼

Macro Nutrients

Stir-Fried Soybeans Sproutsvs Boiled Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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29.3%28.4g

Fat

5.83%5.65g

28.4 gvs5.65 g

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

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12.3%3.94g

Saturated Fat

2.92%0.93g

3.94 gvs0.93 g

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

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118%1.9g

Omega 3

125%2g

1.9 gvs2 g

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

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83.2%14g

Omega 6

2.17%0.37g

14 gvs0.37 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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29%37.6g

Carbohydrate

62.7%81.5g

37.6 gvs81.5 g

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

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Sugars

13%9.35g

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

NA gvs9.35 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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8.42%3.2g

Fiber

137%52g

3.2 gvs52 g

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

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94%52.4g

Protein

115%64.6g

52.4 gvs64.6 g

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

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Vitamins

Stir-Fried Soybeans Sproutsvs Boiled Spinach

0.44%4μg

Vitamin A

1266%11391μg

RAE, retinol activity equivalents

4 μgvs11391 μg

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

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140%1.68mg

Vitamin B1

172%2.07mg

Thiamine

1.68 mgvs2.07 mg

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

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58.5%0.76mg

Vitamin B2

395%5.13mg

Riboflavin

0.76 mgvs5.13 mg

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

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27.5%4.4mg

Vitamin B3

66.6%10.7mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs10.7 mg

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

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95%4.76mg

Vitamin B5

63%3.15mg

Pantothenic acid

4.76 mgvs3.15 mg

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

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51.7%0.67mg

Vitamin B6

405%5.26mg

Pyridoxine

0.67 mgvs5.26 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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127%508μg

Vitamin B9

793%3174μg

Folates and Folic Acid

508 μgvs3174 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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53.3%48mg

Vitamin C

237%213mg

Ascorbic acid

48 mgvs213 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

301%45.2mg

Tocopherols and Tocotrienols

NA mgvs45.2 mg

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

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Vitamin K

8942%10730μg

Phytomenadione or phylloquinone

NA μgvs10730 μg

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

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Minerals

Stir-Fried Soybeans Sproutsvs Boiled Spinach

33%328mg

Calcium

296%2957mg

328 mgvs2957 mg

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

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234%2.1mg

Copper

420%3.8mg

2.1 mgvs3.8 mg

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

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Fluoride

20.5%822μg

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

NA μgvs822 μg

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

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20%1.6mg

Iron

970%77.6mg

1.6 mgvs77.6 mg

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

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91%384mg

Magnesium

450%1891mg

384 mgvs1891 mg

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

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197%4.53mg

Manganese

884%20.3mg

4.53 mgvs20.3 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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123%864mg

Phosphorus

174%1217mg

864 mgvs1217 mg

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

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66.7%2268mg

Potassium

298%10130mg

2268 mgvs10130 mg

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

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4.36%2.4μg

Selenium

59.3%32.6μg

2.4 μgvs32.6 μg

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

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3.73%56mg

Sodium

101%1522mg

56 mgvs1522 mg

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

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76.4%8.4mg

Zinc

150%16.5mg

8.4 mgvs16.5 mg

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

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7.26%269g

Water

53.6%1983g

269 gvs1983 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Stir-Fried Soybeans SproutsVS Boiled Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried Soybeans Sprouts or Boiled Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: