Comparing Nutrients in 100 calories Green Soybeans VS Stir-Fried Soybeans Sprouts

Weight per 100 calories

• Green Soybeans: 68g
• Stir-Fried Soybeans Sprouts: 80g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Green Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.5g	5.8% 7.5g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.5% 2.86g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.68% 6.12μg	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	25.4% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 19.7mg	10.7% 9.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	13.4% 134mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.2mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	39.4% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 132mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.75% 11mg	1500mg per day for Men 19-50 years
Zinc	6.12% 0.67mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.24% 46g	1.45% 53.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Vitamin B2, 9.5 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 2 times more Calcium, 7.5 times more Iron and 2.1 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.8 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Soybeans have 4.5 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.