Comparing Nutrients in 7 ounces Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	NA	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	NA	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	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	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	NA	38g per day for Men 19-50 years
Protein	30% 17g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.3% 0.2mg	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	3.97% 16μg	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	58% 52mg	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	54.6% 65.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	25% 0.23mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	26% 0.6mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.26% 158g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Boiled Dock with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 6 times more Vitamin B1, 2.7 times more Vitamin B3, 20.6 times more Vitamin B5 and 10 times more Vitamin B9 than Boiled Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 87 times more Vitamin A, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Sprouted Soybeans with Salt vs Boiled Dock with Salt:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 1.6 times more Calcium, 2.9 times more Copper, 2.3 times more Manganese, 2.6 times more Phosphorus and 6.1 times more Zinc than Boiled Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 1.6 times more Iron and 1.5 times more Magnesium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Boiled Dock with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Steamed Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 4.1 times more Energy, 7 times more Fat, 2.2 times more Carbohydrate and 4.6 times more Protein than Boiled Dock with Salt.
• 7 ounces of Boiled Dock with Salt provide inadequate amounts of Energy