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

Weight per 300 calories

• Green Soybeans: 204g
• 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 - Green Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	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	14.3% 14g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	70.8% 1.13g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	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	17.3% 22.6g	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	22.6% 8.57g	5.05% 1.92g	38g per day for Men 19-50 years
Protein	47% 26.4g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	0.27% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 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	84% 337μg	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	65.8% 59mg	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

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	40.2% 402mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	91% 7.24mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	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	56.6% 396mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	37.2% 1265mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	2.6% 1.44μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.6mg	2.24% 33.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	3.72% 138g	4.36% 161g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Vitamin B2, 9.5 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Raw 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 Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 2 times more Calcium, 7.5 times more Iron and 2.1 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.8 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Green Soybeans have 4.5 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.