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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Tomatoes	17%	9%	74%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Tomatoes	Recommended Dietary Allowance
Energy	19.6% 567kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	33.2% 32.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	134% 2.14g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	106% 59.4g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Tomatoes	Recommended Dietary Allowance
Calcium	37% 372mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.24% 305g	11.6% 429g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 11.4 times more Vitamin B1, 10 times more Vitamin B2, 1.9 times more Vitamin B3, 13.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 1 lb.
• Both Stir-Fried Sprouted Soybeans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stir-Fried Sprouted Soybeans have 8.2 times more Calcium, 8.9 times more Copper, 1.5 times more Iron, 8.7 times more Magnesium, 9.9 times more Manganese, 9 times more Phosphorus, 2.4 times more Potassium, more Selenium and 12.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Water than Stir-Fried Sprouted Soybeans.

Comparison of macro-nutrients per 1 pound:

• Stir-Fried Sprouted Soybeans have 6.9 times more Energy, 35.5 times more Fat, 35.2 times more Saturated Fat, 157.3 times more Omega 3, 44.2 times more Omega 6, 2.4 times more Carbohydrate and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.