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

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Boiled Green Soybeans: 213g

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

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Boiled Green Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	17.4% 22.6g	18% 23.5g	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	5.05% 1.92g	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

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	76.2% 305μg	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	32% 29mg	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	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

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	19.7% 197mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	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	12% 0.96mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	74% 518mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	4.36% 161g	3.94% 146g	3700g per day for Men 19-50 years

Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Boiled Green Soybeans?

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

• 300 calories of Stir-Fried Soybeans Sprouts have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 10.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Green Soybeans have insufficient amounts of Vitamin B5
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Boiled Green Soybeans:

• 300 calories of Stir-Fried Soybeans Sprouts have 5.1 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus and 2.6 times more Zinc than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 1.6 times more Calcium and 5.5 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans contain similar levels of Potassium per 300 calories.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Green Soybeans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Soybeans Sprouts have 1.3 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Boiled Green Soybeans.
• While 300 kcal of Boiled and Drained Green Soybeans contain 4.7 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber