Comparing Nutrients in 500 calories Green Soybeans VS Sprouted Soybeans

Weight per 500 calories

• Green Soybeans: 340g
• Sprouted Soybeans: 410g

Green Soybeans have 1.2 times more energy per 100g than Sprouted Soybeans. It has average energy density when compared to other foods. Raw Sprouted Soybeans having average energy density.

Which food has more nutrients per 500 calories - Green Soybeans or Sprouted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Green Soybeans	Sprouted Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	80.5% 13.7g	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	30% 39.2g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	78.7% 44g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	3.4% 30.6μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	55.5% 0.72mg	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	176% 705μg	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	69.7% 62.7mg	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	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	67% 670mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	194% 1.75mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	70.3% 295mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	125% 2.88mg	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	96% 672mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	58.3% 1984mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	3.83% 57.4mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	6.2% 230g	7.65% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Soybeans vs Sprouted Soybeans:

• Raw Green Soybeans have 1.2 times more Vitamin B2 and 1.6 times more Vitamin C than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 7.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Green Soybeans.
• Both Raw Green Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Green Soybeans as well as Raw 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 Sprouted Soybeans:

• Raw Green Soybeans have 2.4 times more Calcium, 1.4 times more Iron and 2.1 times more Selenium than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 4 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 1.4 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Raw Sprouted Soybeans have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Soybeans have 3.2 times more Fiber than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Green Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.