Comparing Nutrients in 7 ounces Green Soybeans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	10% 292kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	41.3% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14.3% 18.7g	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	22% 8.33g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	46% 25.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	25.6% 0.33mg	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	63% 252μg	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	26.5% 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

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	39% 391mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	116% 1.05mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	98% 2.25mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 9 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 8.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Soybeans vs Stir-Fried Soybeans Sprouts:

• Raw Green Soybeans have 2.4 times more Calcium, 8.9 times more Iron and 2.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese and 2.1 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Phosphorus, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Soybeans have 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.