Comparing Nutrients in 14 ounces Boiled Green Soybeans VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Boiled Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	19.3% 560kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	9.18% 2.94g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	73.4% 1.17g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	51.8% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 44g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	2.85% 2.06g	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	44% 16.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	87.5% 49g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	32% 0.42mg	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	110% 441μg	79.4% 318μg	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	75% 67.5mg	36.6% 33mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	234% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	57.5% 575mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	146% 1.3mg	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	124% 9.92mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	123% 2.8mg	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	89.6% 627mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	7.36% 272g	8.52% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Soybeans vs Steamed Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 2 times more Vitamin C than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 5.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Green Soybeans vs Steamed Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 2.5 times more Calcium, 1.9 times more Iron, 1.5 times more Potassium and 2.3 times more Selenium than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 2.8 times more Copper and 1.4 times more Manganese than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Soybeans have 1.7 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Steamed Sprouted Soybeans.
• Both Boiled and Drained Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 14 oz.
• Both Boiled and Drained Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.