Comparing Nutrients in 5 ounces Steamed Sprouted Soybeans with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	1.4% 0.24g	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	23% 30g	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	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	18% 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	28.3% 113μg	23.7% 95μg	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	20% 18mg	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	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	53% 0.48mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	12% 49.6mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.04% 113g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Stir-Fried Lentils Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sprouted Soybeans with Salt versus 5 oz of Stir-Fried Lentils Sprouts 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 Stir-Fried Lentils Sprouts with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 1.3 times more Vitamin B5 than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.5 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• Both Steamed Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Sprouted Soybeans with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 4.2 times more Calcium, 1.7 times more Magnesium, 1.4 times more Manganese and 1.3 times more Potassium than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain 2.4 times more Iron and 1.5 times more Zinc than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Copper, Phosphorus and Sodium per five ounces.
• 5 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Steamed Sprouted Soybeans with Salt as well as Stir-Fried Sprouted Lentils 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 9.9 times more Fat, 8.5 times more Omega 3 and 13.4 times more Omega 6 than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain 3.3 times more Carbohydrate than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Stir-Fried Lentils Sprouts with Salt provide inadequate amounts of Omega 6