Comparing Nutrients in 5 ounces Green Soybeans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	7.2% 208kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	29.5% 5g	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	10.2% 13.3g	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	15.7% 5.95g	3% 1.13g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	18.3% 0.24mg	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	45% 180μg	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	19% 17mg	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	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	28% 279mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	83% 0.75mg	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	63% 5.03mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	70% 1.6mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	23.6% 804mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 9 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 8.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 2.4 times more Calcium, 8.9 times more Iron and 2.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese and 2.1 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Phosphorus, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Soybeans have 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.