Comparing Nutrients in 1 kilogram 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	43% 1250kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.85g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	208% 35.4g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	85% 111g	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	21% 8g	111% 42g	38g per day for Men 19-50 years
Protein	234% 131g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	238% 12mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	46% 0.6mg	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	318% 1270μg	278% 1110μg	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	133% 120mg	189% 170mg	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	82% 820mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	586% 5.27mg	130% 1.17mg	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	50% 4mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	218% 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	309% 2160mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	18% 672g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Soybeans Sprouts versus 1 kg of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stir-Fried Soybeans Sprouts vs Boiled Green Soybeans:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 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 1 kg of Boiled and Drained Green Soybeans contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Stir-Fried Soybeans Sprouts vs Boiled Green Soybeans:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 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 1 kg of Boiled and Drained Green Soybeans contains 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 one kilogram.
• 1 kilogram of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 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 one kilogram.