Comparing Nutrients in 5 ounces Green Soybeans VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	15.7% 5.95g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	17.3% 0.23mg	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	58.5% 234μg	51.7% 207μg	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	45.7% 41mg	61.4% 55.3mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Calcium	28% 279mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	41.6% 0.37mg	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	63% 5.03mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	61% 1.4mg	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	39.3% 275mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Laver Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Soybeans versus 5 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Soybeans vs Laver Seaweed:

• 5 ounces of Green Soybeans have 4.4 times more Vitamin B1 than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 28.9 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Green Soybeans.
• Both Green Soybeans and Laver Seaweed provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Green Soybeans as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Green Soybeans vs Laver Seaweed:

• 5 ounces of Green Soybeans have 2.8 times more Calcium, 2 times more Iron, 32.5 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Selenium than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 2.1 times more Copper, 1.8 times more Manganese, 3.2 times more Sodium and 1.3 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Laver Seaweed contain similar levels of Zinc per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Soybeans have 4.2 times more Energy, 24.3 times more Fat, 12.9 times more Saturated Fat, 376 times more Omega 3, 705.8 times more Omega 6, 2.2 times more Carbohydrate, 14 times more Fiber and 2.2 times more Protein than Laver Seaweed.
• 5 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber