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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	6.1% 177kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	31.4% 0.5g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	10.2% 13.3g	12% 15.7g	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	3% 1.13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33% 18.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	45% 180μg	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	19% 17mg	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	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

	Stir-Fried Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	11.6% 116mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	7.1% 0.57mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	43.7% 306mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	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	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Boiled Green Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stir-Fried Soybeans Sprouts versus 5 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Stir-Fried Soybeans Sprouts have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 9.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 1.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• Both Stir-Fried Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Stir-Fried Soybeans Sprouts have 4.5 times more Copper, 1.6 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 1.8 times more Calcium, 6.3 times more Iron and 2.3 times more Selenium than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans contain similar levels of Potassium per five ounces.
• 5 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Soybeans Sprouts have 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled Green Soybeans.
• While 5 oz of Boiled and Drained Green Soybeans contain 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Boiled Green Soybeans offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.