Comparing Nutrients in 300 calories Steamed Soybeans Sprouts VS Boiled Green Soybeans

Weight per 300 calories

• Steamed Soybeans Sprouts: 370g
• Boiled Green Soybeans: 213g

Boiled and Drained Green Soybeans have 1.7 times more energy per unit of mass than Steamed Sprouted Soybeans, which is average in comparison to other foods. Steamed Soybeans Sprouts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	33.3% 5.65g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	2.66% 1.93g	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	7.8% 2.96g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	56% 31.4g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.82% 7.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.8% 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	59% 236μg	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	40% 36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 261μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	22% 219mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	27.7% 0.25mg	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	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	46.4% 1.07mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	7.95% 294g	3.94% 146g	3700g per day for Men 19-50 years

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

• Steamed Sprouted Soybeans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 10.1 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 1.7 times more Vitamin B2 than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Vitamin C per 300 kcal.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Soybeans Sprouts vs Boiled Green Soybeans:

• Steamed Sprouted Soybeans have 4.9 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 2 times more Zinc and 2 times more Water than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 1.4 times more Calcium and 1.3 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Steamed Sprouted Soybeans have 1.2 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.
• While Boiled and Drained Green Soybeans contain 3 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.