Comparing Nutrients in 7 ounces Steamed Soybeans Sprouts VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Steamed Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Energy	5.54% 161kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.42% 1.03g	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	4.18% 1.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	30% 17g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	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	39.7% 159μg	85.3% 341μg	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	18.3% 16.5mg	33.7% 30.4mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	11.7% 117mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	94% 0.85mg	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	32.5% 2.6mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	60.6% 1.4mg	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	38.3% 268mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.26% 158g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Sprouted Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Soybeans Sprouts versus 7 oz of Sprouted Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Steamed Soybeans Sprouts vs Sprouted Soybeans:

• 7 oz of Raw Sprouted Soybeans contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Sprouted Soybeans provide similar amounts of Vitamin B3 per seven ounces.
• Both Steamed Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Soybeans Sprouts vs Sprouted Soybeans:

• 7 oz of Raw Sprouted Soybeans contain 1.3 times more Copper, 1.6 times more Iron and 1.4 times more Potassium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Sprouted Soybeans contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• Both Steamed Sprouted Soybeans as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Soybeans contain 1.5 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than Steamed Sprouted Soybeans.