Comparing Nutrients in 1 pound Boiled Green Soybeans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	22% 640kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	134% 2.14g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	94% 16g	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	32.8% 42.6g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	100% 56g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	58.6% 0.76mg	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	126% 503μg	144% 576μg	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	60.5% 54.4mg	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	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	65.8% 658mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	266% 2.4mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	223% 5.14mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	8.4% 311g	8.24% 305g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 1.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.6 times more Vitamin B1, 9.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Green Soybeans have 1.8 times more Calcium, 6.3 times more Iron and 2.3 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 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 and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Green Soybeans have 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried 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 Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.