Comparing Nutrients in 14 ounces Steamed Sprouted Soybeans with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	11% 321kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	51.8% 8.8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22% 8.33g	38g per day for Men 19-50 years
Protein	60% 33.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.52% 315g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sprouted Soybeans with Salt vs Baked White Potatoes:

• Steamed Sprouted Soybeans with Salt have 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 5.3 times more Vitamin E and 12.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 2 times more Vitamin B6 and 1.5 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sprouted Soybeans with Salt vs Baked White Potatoes:

• Steamed Sprouted Soybeans with Salt have 5.9 times more Calcium, 2.6 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 35.1 times more Sodium and 3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Whole White Potatoes have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Sprouted Soybeans with Salt have 29.7 times more Fat, 15.4 times more Saturated Fat, 19.7 times more Omega 3, 45.2 times more Omega 6 and 4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Carbohydrate, 3.6 times more Sugars and 2.6 times more Fiber than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Whole White Potatoes have similar amounts of Energy per 14 oz.
• Both Steamed Sprouted Soybeans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.