Comparing Nutrients in 1 pound Steamed Soybeans Sprouts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.7% 367kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	81% 26g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	117% 152g	130g per day for Men 19-50 years
Sugars	3.25% 2.36g	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	9.55% 3.63g	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	239% 3.1mg	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	91% 363μg	128% 513μg	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	42% 37.6mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 320μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	26.8% 268mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	338% 3.04mg	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	74.3% 5.94mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	264% 6.1mg	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	87.5% 612mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.74% 360g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Soybeans Sprouts versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Soybeans Sprouts vs Dried Beechnuts:

• 1 pound of Steamed Soybeans Sprouts has 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Vitamin B1, 7 times more Vitamin B2, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• Both Steamed Sprouted Soybeans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Steamed Soybeans Sprouts vs Dried Beechnuts:

• 1 pound of Steamed Soybeans Sprouts has 59 times more Calcium, more Magnesium, more Phosphorus, 2.9 times more Zinc and 12 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Potassium and 3.8 times more Sodium than Steamed Sprouted Soybeans.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Soybeans Sprouts has 1.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 7.1 times more Energy, 11.2 times more Fat, 9.3 times more Saturated Fat, 5.7 times more Omega 3, 8.3 times more Omega 6 and 5.1 times more Carbohydrate than Steamed Sprouted Soybeans.