Comparing Nutrients in 7 ounces Stir-Fried Soybeans SproutsVS Spinach

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts

34%

42%

24%

Spinach

39%

12%

49%

7 oz ▼

Macro Nutrients

Stir-Fried Soybeans Sproutsvs Spinach

8.55%248kcal

Energy

1.57%45.6kcal

248 kcalvs45.6 kcal

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

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14.5%14g

Fat

0.8%0.77g

14 gvs0.77 g

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

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6.1%1.95g

Saturated Fat

0.39%0.13g

1.95 gvs0.13 g

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

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58.5%0.94g

Omega 3

17%0.27g

0.94 gvs0.27 g

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

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41.3%7g

Omega 6

0.3%0.052g

7 gvs0.052 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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14.3%18.7g

Carbohydrate

5.54%7.2g

18.7 gvs7.2 g

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

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Sugars

1.15%0.83g

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

NA gvs0.83 g

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

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Fructose

0.41%0.3g

≤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 gvs0.3 g

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

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Glucose

%0.22g

NA gvs0.22 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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4.18%1.6g

Fiber

11.5%4.37g

1.6 gvs4.37 g

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

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46.4%26g

Protein

10%5.68g

26 gvs5.68 g

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

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Vitamins

Stir-Fried Soybeans Sproutsvs Spinach

0.22%2μg

Vitamin A

103%931μg

RAE, retinol activity equivalents

2 μgvs931 μg

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

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69.5%0.83mg

Vitamin B1

13%0.15mg

Thiamine

0.83 mgvs0.15 mg

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

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29%0.38mg

Vitamin B2

29%0.38mg

Riboflavin

0.38 mgvs0.38 mg

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

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13.6%2.2mg

Vitamin B3

8.98%1.44mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.44 mg

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

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47.2%2.36mg

Vitamin B5

2.58%0.13mg

Pantothenic acid

2.36 mgvs0.13 mg

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

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25.6%0.33mg

Vitamin B6

29.8%0.39mg

Pyridoxine

0.33 mgvs0.39 mg

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

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Vitamin B7

28%8.43μg

Biotin

NA μgvs8.43 μg

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

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63%252μg

Vitamin B9

96%385μg

Folates and Folic Acid

252 μgvs385 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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26.5%24mg

Vitamin C

62%55.8mg

Ascorbic acid

24 mgvs55.8 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

27%4.03mg

Tocopherols and Tocotrienols

NA mgvs4.03 mg

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

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Vitamin K

799%958μg

Phytomenadione or phylloquinone

NA μgvs958 μg

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

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Minerals

Stir-Fried Soybeans Sproutsvs Spinach

16.3%163mg

Calcium

19.6%196mg

163 mgvs196 mg

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

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116%1.05mg

Copper

28.7%0.26mg

1.05 mgvs0.26 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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9.92%0.79mg

Iron

67.2%5.38mg

0.79 mgvs5.38 mg

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

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45.4%191mg

Magnesium

37.3%157mg

191 mgvs157 mg

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

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98%2.25mg

Manganese

77.4%1.8mg

2.25 mgvs1.8 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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61.2%429mg

Phosphorus

14%97mg

429 mgvs97 mg

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

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33%1125mg

Potassium

32.6%1107mg

1125 mgvs1107 mg

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

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2.16%1.2μg

Selenium

3.6%2μg

1.2 μgvs2 μg

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

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1.85%27.8mg

Sodium

10.5%157mg

27.8 mgvs157 mg

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

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38%4.17mg

Zinc

9.56%1.05mg

4.17 mgvs1.05 mg

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

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3.6%133g

Water

4.9%181g

133 gvs181 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Stir-Fried Sprouted Soybeans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

Stir-Fried Soybeans SproutsVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 7 ounces Stir-Fried Soybeans SproutsVS Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: