Comparing Nutrients in 300 calories Boiled Green Soybeans VS Stir-Fried Soybeans Sprouts

Weight per 300 calories

• Boiled Green Soybeans: 213g
• Stir-Fried Soybeans Sprouts: 240g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Green Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

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

Macro Nutrients

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	4.92% 1.57g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	70.8% 1.13g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.65g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	17.4% 22.6g	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	23.5% 8.94g	5.05% 1.92g	38g per day for Men 19-50 years
Protein	47% 26.3g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.45% 0.27mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	31% 0.4mg	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	59% 236μg	76.2% 305μg	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	40% 36mg	32% 29mg	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

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	31% 309mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	141% 1.26mg	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	66.5% 5.3mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	118% 2.7mg	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	48% 336mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.6% 1.44μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.24% 33.6mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.36% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 10.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 1.6 times more Calcium, 5.5 times more Iron and 2.1 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 5.1 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus and 2.6 times more Zinc than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Soybeans have 4.7 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.