Comparing Nutrients in 1 pound Boiled Green Soybeans VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Boiled Green Soybeans	Green Soybeans	Recommended Dietary Allowance
Energy	22% 640kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	75.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	38.6% 50g	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	50% 19g	50% 19g	38g per day for Men 19-50 years
Protein	100% 56g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Green Soybeans	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.7% 0.29mg	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	126% 503μg	187% 748μg	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	85.7% 77mg	146% 132mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	65.8% 658mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	64.5% 0.58mg	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	142% 11.3mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	108% 2.5mg	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	102% 717mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.27% 306g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Green Soybeans as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Green Soybeans vs Green Soybeans:

• Raw Green Soybeans contain 1.4 times more Calcium and 1.4 times more Iron than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of macro-nutrients per 1 lb
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled and Drained Green Soybeans as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.