Comparing Nutrients in 7 ounces Stir-Fried Soybeans Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Stir-Fried Soybeans Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	8.55% 248kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	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	30.5% 39.7g	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	4.18% 1.6g	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	32% 0.41mg	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	5.95% 24μg	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	0% 0mg	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	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	28.4% 0.26mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	24.4% 0.56mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	29% 982mg	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	33% 492mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Soybeans Sprouts with Salt versus 7 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stir-Fried Soybeans Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 7 ounces of Stir-Fried Soybeans Sprouts with Salt have 4.9 times more Vitamin B1, 13.6 times more Vitamin B2, 8.5 times more Vitamin B3, 2.5 times more Vitamin B5, 10.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stir-Fried Sprouted Soybeans with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Soybeans Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 7 ounces of Stir-Fried Soybeans Sprouts with Salt have 10.3 times more Calcium, 4.1 times more Copper, 9.6 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus and 6.6 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt contain similar levels of Iron, Potassium and Sodium per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Soybeans with Salt as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Soybeans Sprouts with Salt have 1.5 times more Energy, 88.8 times more Fat and 7.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 2.1 times more Carbohydrate than Stir-Fried Sprouted Soybeans with Salt.