Comparing Nutrients in 5 ounces Green Soybeans VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	7.2% 208kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	18.5% 3.14g	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	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	NA	1% 0.74g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	11.4% 0.15mg	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	28.3% 113μg	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	13% 11.8mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.4% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	28% 279mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	52% 0.47mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	43.8% 1mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Green Soybeans vs Steamed Soybeans Sprouts:

• Raw Green Soybeans have 4.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 3.5 times more Vitamin C than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 5.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Soybeans vs Steamed Soybeans Sprouts:

• Raw Green Soybeans have 3.3 times more Calcium, 2.7 times more Iron, 1.4 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.5 times more Sodium than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 2.6 times more Copper and 1.3 times more Manganese than Raw Green Soybeans.
• Both Raw Green Soybeans and Steamed Sprouted Soybeans have similar amounts of Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Soybeans have 1.8 times more Energy, 1.5 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6, 1.7 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Steamed Sprouted Soybeans.
• Both Raw Green Soybeans as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.