Comparing Nutrients in 500 calories Boiled Green Soybeans VS Stir-Fried Soybeans Sprouts

Weight per 500 calories

• Boiled Green Soybeans: 355g
• Stir-Fried Soybeans Sprouts: 400g

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

Which food has more nutrients per 500 calories - Boiled Green Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

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

Macro Nutrients

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	78.5% 1.26g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.42g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	29% 37.6g	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	39% 15g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	3.15% 28.4μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.08% 0.45mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	51.7% 0.67mg	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	98% 394μg	127% 508μg	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	67% 60.3mg	53.3% 48mg	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

	Boiled Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	51.4% 514mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	234% 2.1mg	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	111% 8.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	197% 4.53mg	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	80% 560mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	56.2% 1911mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	9.03% 4.96μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	6.57% 243g	7.26% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 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 and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Boiled and Drained Green Soybeans have 1.6 times more Calcium, 5.5 times more Iron and 2.1 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 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 and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Green Soybeans have 4.7 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 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 and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.