Comparing Nutrients in 14 ounces Stir-Fried Soybeans Sprouts VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Energy	17% 496kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	110% 1.77g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	78% 13.2g	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	29.2% 38g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	93% 52g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.72mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	53.7% 0.7mg	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	126% 504μg	171% 683μg	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	67.5% 60.7mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	32.5% 325mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	188% 1.7mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	121% 2.8mg	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	93% 651mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	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	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	7.2% 267g	7.4% 274g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Calcium, 1.2 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.3 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Soybeans contain 1.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.