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

Weight per 500 calories

• Sprouted Soybeans: 410g
• 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 - Sprouted Soybeans or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	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% 39.2g	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	12% 4.5g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	96% 53.6g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	176% 705μg	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	69.7% 62.7mg	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

	Sprouted Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	27.5% 275mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	108% 8.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	70.3% 295mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	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	96% 672mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	58.3% 1984mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.83% 57.4mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	7.65% 283g	7.26% 269g	3700g per day for Men 19-50 years

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

• Raw Sprouted Soybeans have 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Sprouted 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 Sprouted Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Sprouted Soybeans have 5.4 times more Iron than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Calcium, Copper, Potassium and Water per 500 kcal.
• Both Raw Sprouted Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

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