Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	17% 496kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	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	28.7% 37.3g	33.7% 44g	130g per day for Men 19-50 years
Sugars	NA	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	93% 52g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	126% 504μg	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	53% 47.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	32.5% 325mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	20% 1.6mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	122% 857mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	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	3.7% 55.6mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	7.2% 267g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Stir-Fried Soybeans Sprouts vs Boiled Green Soybeans:

• 14 ounces of Stir-Fried Soybeans Sprouts have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 9.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Green Soybeans.
• While 14 oz of Boiled and Drained Green Soybeans contain 1.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Soybeans Sprouts vs Boiled Green Soybeans:

• 14 ounces of Stir-Fried Soybeans Sprouts have 4.5 times more Copper, 1.6 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Boiled Green Soybeans.
• While 14 oz of Boiled and Drained Green Soybeans contain 1.8 times more Calcium, 6.3 times more Iron and 2.3 times more Selenium than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Soybeans Sprouts have 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled Green Soybeans.
• While 14 oz of Boiled and Drained Green Soybeans contain 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.