Comparing Nutrients in 300 calories Sprouted Soybeans VS Steamed Soybeans Sprouts

Weight per 300 calories

• Sprouted Soybeans: 246g
• Steamed Soybeans Sprouts: 370g

Sprouted Soybeans have 1.5 times more energy per 100g than Steamed Soybeans Sprouts. It has average energy density when compared to other foods. Steamed Sprouted Soybeans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Sprouted Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	7.14% 2.3g	32g per day for Men 19-50 years
Omega 3	68.4% 1.1g	68.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	18% 23.5g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	2.66% 1.93g	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	7.1% 2.7g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	57.5% 32g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.27% 2.46μg	0.82% 7.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	30% 0.39mg	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	106% 423μg	74% 296μg	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	42% 37.6mg	34% 30.7mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	16.5% 165mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	136% 1.22mg	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	64.5% 5.16mg	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	114% 2.63mg	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	57.6% 403mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.48μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.4mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	4.6% 170g	7.95% 294g	3700g per day for Men 19-50 years

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

• Raw Sprouted Soybeans have 1.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 1.4 times more Vitamin B3 than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Steamed Sprouted Soybeans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Sprouted Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Soybeans vs Steamed Soybeans Sprouts:

• Steamed Sprouted Soybeans contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Selenium, 1.3 times more Zinc and 1.7 times more Water than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Steamed Sprouted Soybeans have similar amounts of Copper, Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Sprouted Soybeans and Steamed Sprouted Soybeans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Sprouted Soybeans and Steamed Sprouted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Sprouted Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.