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

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	23% 667kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	134% 2.14g	1.6g per day for Men 19-50 years
Omega 6	75.3% 13g	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	105% 58.7g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.8% 7.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	187% 748μg	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	146% 132mg	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

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	89.4% 894mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	201% 16mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	126% 880mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	82.7% 2812mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	8.27% 306g	8.24% 305g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 9 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 8.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Soybeans have 2.4 times more Calcium, 8.9 times more Iron and 2.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese and 2.1 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw 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 Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.