Comparing Nutrients in 300 calories Steamed Soybeans Sprouts VS Roasted Cashews

Weight per 300 calories

• Steamed Soybeans Sprouts: 370g
• Roasted Cashews: 52.3g

Dry Roasted Cashew Nuts have 7.1 times more energy per unit of mass than Steamed Sprouted Soybeans, which is very high in comparison to other foods. Steamed Soybeans Sprouts having average energy density.

Discover which food has more nutrients per 300 calories - Steamed Soybeans Sprouts or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Steamed Soybeans Sprouts	Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	5.26% 0.084g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	13% 17g	130g per day for Men 19-50 years
Sugars	2.66% 1.93g	3.6% 2.6g	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	7.8% 2.96g	4.13% 1.57g	38g per day for Men 19-50 years
Protein	56% 31.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.82% 7.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	10.3% 0.13mg	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	74% 296μg	9% 36μg	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	34% 30.7mg	0% 0mg	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	5.2% 0.78mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Roasted Cashews	Recommended Dietary Allowance
Calcium	22% 219mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	129% 1.16mg	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	60.6% 4.85mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	18.8% 0.43mg	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	71.4% 500mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.56% 8.36mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	7.95% 294g	0.024% 0.89g	3700g per day for Men 19-50 years

Steamed Soybeans Sprouts VS Roasted Cashews Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Steamed Soybeans Sprouts or Roasted Cashews?

Lets compare vitamin content per 300 calories of Steamed Soybeans Sprouts vs Roasted Cashews:

• 300 calories of Steamed Soybeans Sprouts have 7.3 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and 14.4 times more Vitamin K than Roasted Cashews.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin C
• Both Steamed Sprouted Soybeans as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Steamed Soybeans Sprouts vs Roasted Cashews:

• 300 calories of Steamed Soybeans Sprouts have 9.3 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 2 times more Phosphorus, 4.5 times more Potassium, 1.3 times more Zinc and 331.2 times more Water than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 2.8 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Roasted Cashews contain similar levels of Copper per 300 calories.
• 300 calories of Steamed Soybeans Sprouts lack sufficient amounts of Selenium
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Steamed Soybeans Sprouts have 13 times more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 3.9 times more Protein than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 1.5 times more Fat and 2.1 times more Saturated Fat than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Roasted Cashews offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber