Comparing Nutrients in 7 ounces Stir-Fried Soybeans Sprouts with Salt VS Boiled Dock with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Stir-Fried Soybeans Sprouts with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	8.55% 248kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	4.47% 5.8g	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	4.18% 1.6g	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	63% 252μg	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	26.5% 24mg	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	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 with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	9.92% 0.79mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	61.2% 429mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	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	33% 496mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried Soybeans Sprouts with Salt vs Boiled Dock with Salt:

• Stir-Fried Sprouted Soybeans with Salt have 12.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 33.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• While Boiled and Drained Dock with Salt contains 174 times more Vitamin A and 2.2 times more Vitamin C than Stir-Fried Sprouted Soybeans with Salt.
• Both Stir-Fried Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Soybeans Sprouts with Salt vs Boiled Dock with Salt:

• Stir-Fried Sprouted Soybeans with Salt have 2.2 times more Calcium, 4.6 times more Copper, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 12.4 times more Zinc than Boiled and Drained Dock with Salt.
• While Boiled and Drained Dock with Salt contains 5.2 times more Iron, 1.5 times more Selenium and 1.4 times more Water than Stir-Fried Sprouted Soybeans with Salt.
• Both Stir-Fried Sprouted Soybeans with Salt and Boiled and Drained Dock with Salt have similar amounts of Magnesium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stir-Fried Sprouted Soybeans with Salt have 6.3 times more Energy, 11.1 times more Fat, 3.2 times more Carbohydrate and 7.2 times more Protein than Boiled and Drained Dock with Salt.
• Both Stir-Fried Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.