Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts VS Sprouted Soybeans

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Sprouted Soybeans: 246g

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

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Sprouted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	68.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	48.3% 8.2g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	56% 31.4g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	0.27% 2.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33.3% 0.43mg	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	106% 423μg	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	42% 37.6mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	19.7% 197mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	117% 1.05mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	75% 1.73mg	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	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	2.7% 1.48μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.6% 170g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.4 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Calcium, Potassium and Water per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Soybeans contain 1.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.