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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Energy	6.1% 177kcal	5.96% 173kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	28% 4.73g	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	10.4% 13.6g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	33% 18.6g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19% 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	45% 180μg	61% 244μg	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	24% 21.7mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	11.6% 116mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	67.3% 0.61mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	43.3% 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	33.2% 232mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	20% 686mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.65% 98g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Stir-Fried Sprouted Soybeans have 1.2 times more Calcium, 1.2 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.3 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Soybeans contain 1.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.