Comparing Nutrients in 5 ounces Steamed Sprouted Soybeans with Salt VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	0.1% 0.099g	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	11.8% 15.3g	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	14% 5.24g	38g per day for Men 19-50 years
Protein	21.4% 12g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	19.5% 0.25mg	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	5.3% 21.3μg	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	47.2% 42.5mg	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	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	32% 0.29mg	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	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	33.2% 0.76mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	0.21% 7.1mg	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	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.04% 113g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Cooked Tree Fern with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sprouted Soybeans with Salt versus 5 oz of Cooked Tree Fern 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 Cooked Tree Fern with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have more Vitamin B1, 11.8 times more Vitamin B5 and 5.3 times more Vitamin B9 than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 5.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.6 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• 5 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Steamed Sprouted Soybeans with Salt as well as Cooked Tree Fern 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 Cooked Tree Fern with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 7.4 times more Calcium, 1.6 times more Copper, 8.2 times more Iron, 12 times more Magnesium, 1.3 times more Manganese, 33.8 times more Phosphorus, 71 times more Potassium and 3.4 times more Zinc than Cooked Tree Fern with Salt.
• Both Steamed Sprouted Soybeans with Salt and Cooked Tree Fern with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Steamed Sprouted Soybeans with Salt as well as Cooked Tree Fern 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 2 times more Energy, 63.6 times more Fat and 29.2 times more Protein than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 1.7 times more Carbohydrate and 4.6 times more Fiber than Steamed Sprouted Soybeans with Salt.
• 5 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein