Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Energy	17% 496kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	93% 52g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	52.2% 0.68mg	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	126% 504μg	82.4% 329μg	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	53% 47.6mg	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Calcium	32.5% 325mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	18.5% 0.17mg	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	20% 1.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	68% 1.57mg	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	122% 857mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.2% 267g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Soybeans Sprouts versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Broccoli Raab:

• 14 ounces of Stir-Fried Soybeans Sprouts have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 131 times more Vitamin A and 1.7 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Soybeans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Broccoli Raab:

• 14 ounces of Stir-Fried Soybeans Sprouts have 12.5 times more Copper, 4.4 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.3 times more Calcium, 5.4 times more Iron, 2.4 times more Sodium and 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts have 5.7 times more Energy, 14.5 times more Fat, 11.9 times more Saturated Fat, 2.5 times more Omega 3, 122 times more Omega 6, 3.3 times more Carbohydrate and 4.1 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6