Comparing Nutrients in 1 kilogram Boiled Green Soybeans VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Boiled Green Soybeans	Sprouted Soybeans	Recommended Dietary Allowance
Energy	48.6% 1410kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	73.6% 96g	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	111% 42g	29% 11g	38g per day for Men 19-50 years
Protein	221% 124g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	71.8% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	135% 1.76mg	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	278% 1110μg	430% 1720μg	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	189% 170mg	170% 153mg	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

	Boiled Green Soybeans	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	145% 1450mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	474% 4.27mg	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	313% 25mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	305% 7mg	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	226% 1580mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	18.5% 686g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Soybeans vs Sprouted Soybeans:

• Boiled and Drained Green Soybeans have 1.3 times more Vitamin B2 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.3 times more Vitamin B1, 7.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Boiled and Drained Green Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Soybeans vs Sprouted Soybeans:

• Boiled and Drained Green Soybeans have 2.2 times more Calcium and 2.3 times more Selenium than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 3.6 times more Copper, 1.4 times more Manganese and 1.3 times more Zinc than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Sprouted Soybeans have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Soybeans have 3.8 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 kg.
• Both Boiled and Drained Green Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.