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

Weight per 500 calories

• Stir-Fried Soybeans Sprouts: 400g
• Steamed Soybeans Sprouts: 617g

Stir-Fried Soybeans Sprouts 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.

Discover which food has more nutrients per 500 calories - Stir-Fried Soybeans Sprouts or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	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	31% 40.3g	130g per day for Men 19-50 years
Sugars	NA	4.43% 3.2g	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	8.42% 3.2g	13% 4.94g	38g per day for Men 19-50 years
Protein	94% 52.4g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	50% 0.65mg	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	127% 508μg	123% 494μg	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	53.3% 48mg	57% 51.2mg	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	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	363% 436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	33% 328mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	226% 2.04mg	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	20% 1.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	191% 4.4mg	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	123% 864mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	66.7% 2268mg	64.5% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	4.1% 61.7mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	58.4% 6.4mg	11mg per day for Men 19-50 years
Water	7.26% 269g	13.3% 490g	3700g per day for Men 19-50 years

Stir-Fried Soybeans Sprouts VS Steamed Soybeans Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Soybeans Sprouts or Steamed Soybeans Sprouts?

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

• 500 calories of Stir-Fried Soybeans Sprouts have 1.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Steamed Soybeans Sprouts.
• While 500 kcal of Steamed Sprouted Soybeans contain 1.5 times more Vitamin B3 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 calories.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stir-Fried Soybeans Sprouts have 1.3 times more Zinc than Steamed Soybeans Sprouts.
• While 500 kcal of Steamed Sprouted Soybeans contain 5.1 times more Iron and 1.8 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium per 500 calories.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Steamed Sprouted Soybeans contain 1.5 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 calories.
• 500 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber