Comparing Nutrients in 300 calories Steamed Sprouted Soybeans with Salt VS Stir-Fried Lentils Sprouts with Salt

Weight per 300 calories

• Steamed Sprouted Soybeans with Salt: 370g
• Stir-Fried Lentils Sprouts with Salt: 297g

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

Discover which food has more nutrients per 300 calories - Steamed Sprouted Soybeans with Salt or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	68.5% 1.1g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	2.9% 0.49g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	NA	38g per day for Men 19-50 years
Protein	56% 31.4g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.82% 7.4μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	37.5% 0.49mg	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	49.8% 199μg	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	41.6% 37.4mg	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	102% 122μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	22% 219mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	111% 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	60.6% 4.85mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	65% 1.5mg	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	65% 454mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	3.24% 1.8μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	43.2% 4.75mg	11mg per day for Men 19-50 years
Water	7.95% 294g	5.5% 204g	3700g per day for Men 19-50 years

Steamed Sprouted Soybeans With Salt VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Steamed Sprouted Soybeans with Salt or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 300 calories of Steamed Sprouted Soybeans with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 300 calories of Steamed Sprouted Soybeans with Salt have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Stir-Fried Lentils Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Lentils with Salt contain 1.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 300 calories.
• Both Steamed Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Steamed Sprouted Soybeans with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 300 calories of Steamed Sprouted Soybeans with Salt have 5.3 times more Calcium, 1.2 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Potassium, 1.2 times more Sodium and 1.4 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Lentils with Salt contain 1.9 times more Iron than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Steamed Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Steamed Sprouted Soybeans with Salt have 12.3 times more Fat, 14.5 times more Saturated Fat, 10.5 times more Omega 3, 16.7 times more Omega 6 and 1.2 times more Protein than Stir-Fried Lentils Sprouts with Salt.
• While 300 kcal of Stir-Fried Sprouted Lentils with Salt contain 2.6 times more Carbohydrate than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts with Salt provide inadequate amounts of Omega 6