Comparing Nutrients in 14 ounces Steamed Soybeans Sprouts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Energy	11% 321kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	51.8% 8.8g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	102% 133g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	60% 33.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	209% 2.7mg	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	79.4% 318μg	112% 448μg	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	36.6% 33mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	295% 2.66mg	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	65% 5.2mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	231% 5.32mg	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	76.5% 536mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.52% 315g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Soybeans Sprouts versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Steamed Soybeans Sprouts vs Dried Beechnuts:

• 14 ounces of Steamed Soybeans Sprouts have 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.5 times more Vitamin B1, 7 times more Vitamin B2, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• Both Steamed Sprouted Soybeans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Steamed Soybeans Sprouts vs Dried Beechnuts:

• 14 ounces of Steamed Soybeans Sprouts have 59 times more Calcium, more Magnesium, more Phosphorus, 2.9 times more Zinc and 12 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Potassium and 3.8 times more Sodium than Steamed Sprouted Soybeans.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Soybeans Sprouts have 1.4 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 7.1 times more Energy, 11.2 times more Fat, 9.3 times more Saturated Fat, 5.7 times more Omega 3, 8.3 times more Omega 6 and 5.1 times more Carbohydrate than Steamed Sprouted Soybeans.