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

Macros Ratio

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

Macro Nutrients

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	16.7% 484kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	78% 13.2g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	28.7% 37.3g	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	11.5% 4.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	93% 52g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	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	112% 1.35mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	51.3% 0.67mg	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	171% 683μg	126% 504μg	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	67.5% 60.7mg	53% 47.6mg	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

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	26.6% 266mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	232% 2.1mg	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	104% 8.33mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	196% 4.5mg	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	93% 651mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	66% 2250mg	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	42.2% 4.64mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	7.4% 274g	7.2% 267g	3700g per day for Men 19-50 years

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

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

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

• Raw Sprouted Soybeans have 5.3 times more Iron than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 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.
• Both Raw Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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