Comparing Nutrients in 5 ounces Stir-Fried Soybeans Sprouts VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	18.5% 3.14g	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	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	NA	1% 0.74g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	33% 18.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11.4% 0.15mg	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	28.3% 113μg	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	13% 11.8mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.4% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	11.6% 116mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	52% 0.47mg	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	23.2% 1.86mg	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	43.8% 1mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	15% 503mg	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	1.32% 20mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.04% 113g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Stir-Fried Soybeans Sprouts have 2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Steamed Soybeans Sprouts.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts provide similar amounts of Vitamin B3 per five ounces.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted 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 Steamed Soybeans Sprouts:

• 5 ounces of Stir-Fried Soybeans Sprouts have 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Steamed Soybeans Sprouts.
• While 5 oz of Steamed Sprouted Soybeans contain 3.3 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Soybeans Sprouts have 1.5 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Steamed Soybeans Sprouts.
• Both Stir-Fried Soybeans Sprouts and Steamed Soybeans Sprouts offer comparable quantities of Fiber per five ounces.