Comparing Nutrients in 300 calories Boiled Soybeans VS Soybeans

Weight per 300 calories

• Boiled Soybeans: 174g
• Soybeans: 67.3g

Raw Soybeans have 2.6 times more energy per unit of mass than Boiled Soybeans no Salt, which is very high in comparison to other foods. Boiled Soybeans having above average energy density.

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Soybeans	33%	40%	27%

Macro Nutrients

	Boiled Soybeans	Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	39.3% 6.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	6.8% 4.93g	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	27.5% 10.5g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	19.5% 0.25mg	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	23.5% 94μg	63% 252μg	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	3.3% 2.97mg	4.5% 4.04mg	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	4.07% 0.61mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Soybeans	Recommended Dietary Allowance
Calcium	17.8% 178mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	124% 1.1mg	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	112% 8.97mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	73.6% 1.7mg	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	61% 427mg	67.6% 474mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.16% 5.74g	3700g per day for Men 19-50 years

Boiled Soybeans VS Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Soybeans?

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Soybeans:

• 300 calories of Boiled Soybeans have 1.6 times more Vitamin B6 than Soybeans.
• While 300 kcal of Raw Soybeans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Soybeans provide similar amounts of Vitamin B2 and Vitamin K per 300 calories.
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• Both Boiled Soybeans no Salt as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Soybeans vs Soybeans:

• 300 kcal of Raw Soybeans contain 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Soybeans contain similar levels of Calcium, Iron, Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Soybeans have 1.7 times more Fiber and 1.3 times more Protein than Soybeans.
• While 300 kcal of Raw Soybeans contain 1.4 times more Carbohydrate than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Soybeans offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Sugars per 300 calories.