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

Weight per 500 calories

• Green Soybeans: 340g
• 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 - Green Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	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	24% 23g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	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	29% 37.6g	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	37.6% 14.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	78.7% 44g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	140% 561μg	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	110% 99mg	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

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	67% 670mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	151% 12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	94% 660mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	6.2% 230g	7.26% 269g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Vitamin B2, 9.5 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw 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 Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 2 times more Calcium, 7.5 times more Iron and 2.1 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.8 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Soybeans have 4.5 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.