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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	18.3% 0.24mg	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	110% 441μg	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	75% 67.5mg	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	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	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	23.4% 234mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	51.6% 0.46mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	86.6% 2mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	8.52% 315g	7.36% 272g	3700g per day for Men 19-50 years

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

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

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

• Steamed Sprouted Soybeans have 2.8 times more Copper and 1.4 times more Manganese than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 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.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green 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 contain 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 Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 14 oz.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.