Comparing Nutrients in 1 kilogram Steamed Soybeans Sprouts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Energy	28% 810kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	179% 57g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	258% 335g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	21% 8g	NA	38g per day for Men 19-50 years
Protein	151% 84.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	526% 6.84mg	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	200% 800μg	283% 1130μg	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	92% 83mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 706μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	59% 590mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	744% 6.7mg	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	164% 13mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	583% 13.4mg	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	193% 1350mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.5% 795g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Soybeans Sprouts versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Steamed Soybeans Sprouts vs Dried Beechnuts:

• 1 kilogram of Steamed Soybeans Sprouts has 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.5 times more Vitamin B1, 7 times more Vitamin B2, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Steamed Sprouted Soybeans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Steamed Soybeans Sprouts vs Dried Beechnuts:

• 1 kilogram of Steamed Soybeans Sprouts has 59 times more Calcium, more Magnesium, more Phosphorus, 2.9 times more Zinc and 12 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Potassium and 3.8 times more Sodium than Steamed Sprouted Soybeans.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Soybeans Sprouts has 1.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 7.1 times more Energy, 11.2 times more Fat, 9.3 times more Saturated Fat, 5.7 times more Omega 3, 8.3 times more Omega 6 and 5.1 times more Carbohydrate than Steamed Sprouted Soybeans.