Comparing Nutrients in 100 grams SpinachVS Stir-Fried Soybeans Sprouts

Macros Ratio

Protein Fat Carbs

Spinach

39%

12%

49%

Stir-Fried Soybeans Sprouts

34%

42%

24%

100 g ▼

Macro Nutrients

Spinachvs Stir-Fried Soybeans Sprouts

0.79%23kcal

Energy

4.3%125kcal

23 kcalvs125 kcal

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

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0.4%0.39g

Fat

7.3%7.1g

0.39 gvs7.1 g

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

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0.2%0.063g

Saturated Fat

3.08%0.99g

0.063 gvs0.99 g

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

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8.63%0.14g

Omega 3

29.5%0.47g

0.14 gvs0.47 g

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

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0.15%0.026g

Omega 6

21%3.54g

0.026 gvs3.54 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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2.8%3.63g

Carbohydrate

7.23%9.4g

3.63 gvs9.4 g

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

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0.58%0.42g

Sugars

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

0.42 gvsNA g

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

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0.21%0.15g

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]

0.15 gvsNA g

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

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%0.11g

Glucose

0.11 gvsNA g

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

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%0.07g

Sucrose

0.07 gvsNA g

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

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5.8%2.2g

Fiber

2.1%0.8g

2.2 gvs0.8 g

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

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5.1%2.86g

Protein

23.4%13g

2.86 gvs13 g

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

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Vitamins

Spinachvs Stir-Fried Soybeans Sprouts

52%469μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

469 μgvs1 μg

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

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6.5%0.078mg

Vitamin B1

35%0.42mg

Thiamine

0.078 mgvs0.42 mg

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

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14.5%0.19mg

Vitamin B2

14.6%0.19mg

Riboflavin

0.19 mgvs0.19 mg

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

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4.53%0.72mg

Vitamin B3

6.88%1.1mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.1 mg

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

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1.3%0.065mg

Vitamin B5

23.8%1.2mg

Pantothenic acid

0.065 mgvs1.2 mg

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

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15%0.2mg

Vitamin B6

13%0.17mg

Pyridoxine

0.2 mgvs0.17 mg

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

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14%4.25μg

Vitamin B7

Biotin

4.25 μgvsNA μg

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

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48.5%194μg

Vitamin B9

31.8%127μg

Folates and Folic Acid

194 μgvs127 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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31.2%28mg

Vitamin C

13.3%12mg

Ascorbic acid

28 mgvs12 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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13.5%2.03mg

Vitamin E

Tocopherols and Tocotrienols

2.03 mgvsNA mg

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

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402%483μg

Vitamin K

Phytomenadione or phylloquinone

483 μgvsNA μg

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

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Minerals

Spinachvs Stir-Fried Soybeans Sprouts

9.9%99mg

Calcium

8.2%82mg

99 mgvs82 mg

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

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14.4%0.13mg

Copper

58.6%0.53mg

0.13 mgvs0.53 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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34%2.7mg

Iron

5%0.4mg

2.7 mgvs0.4 mg

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

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19%79mg

Magnesium

23%96mg

79 mgvs96 mg

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

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39%0.9mg

Manganese

49.3%1.13mg

0.9 mgvs1.13 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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7%49mg

Phosphorus

31%216mg

49 mgvs216 mg

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

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16.4%558mg

Potassium

16.7%567mg

558 mgvs567 mg

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

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1.8%1μg

Selenium

1.1%0.6μg

1 μgvs0.6 μg

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

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5.27%79mg

Sodium

0.93%14mg

79 mgvs14 mg

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

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4.8%0.53mg

Zinc

19%2.1mg

0.53 mgvs2.1 mg

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

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2.47%91g

Water

1.8%67.2g

91 gvs67.2 g

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

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Lets compare vitamin content per 100 grams of Spinach vs Stir-Fried Soybeans Sprouts:

Raw Spinach has 469 times more Vitamin A, 1.5 times more Vitamin B9 and 2.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
While Stir-Fried Sprouted Soybeans contain 5.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 18.3 times more Vitamin B5 than Raw Spinach.
Both Raw Spinach and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Raw Spinach as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach vs Stir-Fried Soybeans Sprouts:

Raw Spinach has 1.2 times more Calcium, 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.
While Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.3 times more Manganese, 4.4 times more Phosphorus and 4 times more Zinc than Raw Spinach.
Both Raw Spinach and Stir-Fried Sprouted Soybeans have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Spinach has 2.8 times more Fiber than Stir-Fried Sprouted Soybeans.
While Stir-Fried Sprouted Soybeans contain 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.
Both Raw Spinach as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

SpinachVS Boiled SpinachStir-Fried Soybeans SproutsVS Boiled Spinach

Compare Foods

Comparing Nutrients in 100 grams SpinachVS Stir-Fried Soybeans Sprouts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: