Comparing Nutrients in 5 ounces Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	NA	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	NA	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	3.2% 4.15g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	NA	38g per day for Men 19-50 years
Protein	21.4% 12g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	27.4% 247μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	11% 0.14mg	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	2.83% 11.3μg	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	41.4% 37.3mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	18% 0.16mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	18.7% 0.43mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sprouted Soybeans with Salt versus 5 oz of Boiled Dock with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 6 times more Vitamin B1, 2.7 times more Vitamin B3, 20.6 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled Dock with Salt.
• While 5 oz of Boiled and Drained Dock with Salt contain 87 times more Vitamin A, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A
• 5 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 1.6 times more Calcium, 2.9 times more Copper, 2.3 times more Manganese, 2.6 times more Phosphorus and 6.1 times more Zinc than Boiled Dock with Salt.
• While 5 oz of Boiled and Drained Dock with Salt contain 1.6 times more Iron and 1.5 times more Magnesium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt contain similar levels of Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 4.1 times more Energy, 7 times more Fat, 2.2 times more Carbohydrate and 4.6 times more Protein than Boiled Dock with Salt.
• 5 ounces of Boiled Dock with Salt provide inadequate amounts of Energy