Comparing Nutrients in 1 pound Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	NA	32g per day for Men 19-50 years
Omega 3	84% 1.34g	NA	1.6g per day for Men 19-50 years
Omega 6	59% 10g	NA	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	87.7% 789μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	35% 0.45mg	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	9.07% 36.3μg	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	133% 119mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	26.8% 268mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	57.5% 0.52mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	59.8% 1.37mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.74% 360g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sprouted Soybeans with Salt versus 1 lb of Boiled Dock with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 1 pound of Steamed Sprouted Soybeans with Salt has 6 times more Vitamin B1, 2.7 times more Vitamin B3, 20.6 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled Dock with Salt.
• While 1 lb of Boiled and Drained Dock with Salt contains 87 times more Vitamin A, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A
• 1 pound of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 1 pound of Steamed Sprouted Soybeans with Salt has 1.6 times more Calcium, 2.9 times more Copper, 2.3 times more Manganese, 2.6 times more Phosphorus and 6.1 times more Zinc than Boiled Dock with Salt.
• While 1 lb of Boiled and Drained Dock with Salt contains 1.6 times more Iron and 1.5 times more Magnesium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt contain similar levels of Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sprouted Soybeans with Salt has 4.1 times more Energy, 7 times more Fat, 2.2 times more Carbohydrate and 4.6 times more Protein than Boiled Dock with Salt.
• 1 pound of Boiled Dock with Salt provide inadequate amounts of Energy