Comparing Nutrients in 7 ounces Green Soybeans VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Energy	10% 292kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	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	22% 8.33g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	46% 25.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	2% 18μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	24.3% 0.32mg	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	82% 327μg	72.4% 290μg	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	64% 57.5mg	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Laver Seaweed	Recommended Dietary Allowance
Calcium	39% 391mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	58.2% 0.52mg	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	88% 7.04mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	85.2% 1.96mg	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	55% 385mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.62% 134g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Soybeans VS Laver Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Soybeans versus 7 oz of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Soybeans vs Laver Seaweed:

• 7 ounces of Green Soybeans have 4.4 times more Vitamin B1 than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 28.9 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Green Soybeans.
• Both Green Soybeans and Laver Seaweed provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Green Soybeans as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Soybeans vs Laver Seaweed:

• 7 ounces of Green Soybeans have 2.8 times more Calcium, 2 times more Iron, 32.5 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Selenium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 2.1 times more Copper, 1.8 times more Manganese, 3.2 times more Sodium and 1.3 times more Water than Raw Green Soybeans.
• Both Green Soybeans and Laver Seaweed contain similar levels of Zinc per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Soybeans have 4.2 times more Energy, 24.3 times more Fat, 12.9 times more Saturated Fat, 376 times more Omega 3, 705.8 times more Omega 6, 2.2 times more Carbohydrate, 14 times more Fiber and 2.2 times more Protein than Laver Seaweed.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber