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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	19.6% 567kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	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	9.55% 3.63g	50% 19g	38g per day for Men 19-50 years
Protein	106% 59.4g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	21% 0.27mg	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	144% 576μg	126% 503μg	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	60.5% 54.4mg	85.7% 77mg	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

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	37% 372mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	59% 0.53mg	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	22.7% 1.8mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	99% 2.28mg	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	140% 980mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	11.5% 6.35μg	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	86.6% 9.53mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	8.24% 305g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Soybeans Sprouts versus 1 lb of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Stir-Fried Soybeans Sprouts has 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 9.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Green Soybeans.
• While 1 lb of Boiled and Drained Green Soybeans contains 1.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Stir-Fried Soybeans Sprouts has 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 Green Soybeans.
• While 1 lb of Boiled and Drained Green Soybeans contains 1.8 times more Calcium, 6.3 times more Iron and 2.3 times more Selenium than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans contain similar levels of Potassium per one pound.
• 1 pound of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stir-Fried Soybeans Sprouts has 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled Green Soybeans.
• While 1 lb of Boiled and Drained Green Soybeans contains 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.