Comparing Nutrients in 5 ounces Steamed Soybeans Sprouts VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	3.96% 115kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	31.4% 0.5g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1% 0.74g	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	3% 1.13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21.4% 12g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	6.54% 0.085mg	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	28.3% 113μg	39.3% 157μg	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	13% 11.8mg	26.8% 24mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.4% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	18.4% 0.17mg	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	23.2% 1.86mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	31% 0.71mg	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	27.3% 191mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.04% 113g	2.63% 97g	3700g per day for Men 19-50 years

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

• Steamed Sprouted Soybeans have 5.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 2 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Vitamin B3 per 5 oz.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Steamed Sprouted Soybeans have 2.8 times more Copper and 1.4 times more Manganese than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 2.5 times more Calcium, 1.9 times more Iron, 1.5 times more Potassium and 2.3 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Magnesium, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Soybeans contain 1.7 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 5 oz.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.