Comparing Nutrients in 1 kilogram Stir-Fried Soybeans Sprouts VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	43% 1250kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.85g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	208% 35.4g	130% 22g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	234% 131g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	238% 12mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	82% 820mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	586% 5.27mg	367% 3.3mg	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	164% 13mg	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	309% 7.1mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	167% 5670mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	18% 672g	21.5% 795g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stir-Fried Soybeans Sprouts has 2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Steamed Soybeans Sprouts.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts provide similar amounts of Vitamin B3 per one kilogram.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted 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 Steamed Soybeans Sprouts:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 3.3 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Soybeans Sprouts has 1.5 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Steamed Soybeans Sprouts.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts offer comparable quantities of Fiber per one kilogram.