Comparing Nutrients in 7 ounces Sprouted Soybeans VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sprouted Soybeans	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.35% 242kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	51% 66.5g	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	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.84mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	104% 1.36mg	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	85.3% 341μg	56% 224μg	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	33.7% 30.4mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sprouted Soybeans	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	148% 1.33mg	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	52% 4.17mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	116% 2.66mg	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	46.5% 325mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Soybeans vs Dried Beechnuts:

• 7 ounces of Sprouted Soybeans have 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.1 times more Vitamin B2 and 3.9 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per seven ounces.
• Both Raw Sprouted Soybeans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sprouted Soybeans vs Dried Beechnuts:

• 7 ounces of Sprouted Soybeans have 67 times more Calcium, more Magnesium, more Phosphorus and 3.3 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Copper, 1.9 times more Manganese, 2.1 times more Potassium and 2.7 times more Sodium than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Soybeans have 2.1 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.7 times more Energy, 7.5 times more Fat, 6.2 times more Saturated Fat, 3.8 times more Omega 3, 5.5 times more Omega 6 and 3.5 times more Carbohydrate than Raw Sprouted Soybeans.

Frequently Asked Questions about Sprouted Soybeans VS Dried Beechnuts

What are the health benefits of Sprouted Soybeans compared to Dried Beechnuts?

Sprouted soybeans are a great source of plant-based protein, fiber, vitamins, and minerals. They are easier to digest and may have higher nutrient availability compared to dried beans. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber, but may be higher in calories and lower in certain vitamins and minerals. Both can be healthy choices, but sprouted soybeans may offer more bioavailable nutrients.

Can I lose weight easier by eating more Sprouted Soybeans or Dried Beechnuts?

Both sprouted soybeans and dried beech nuts can be part of a healthy diet for weight loss. However, sprouted soybeans are lower in calories and higher in protein compared to dried beech nuts. Protein can help increase feelings of fullness and support muscle growth, which can aid in weight loss. Therefore, incorporating more sprouted soybeans into your diet may be more beneficial for weight loss compared to dried beech nuts.

Should I eat more Sprouted Soybeans or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more sprouted soybeans as they are a complete protein source and provide all the essential amino acids needed for muscle growth and repair. Additionally, soybeans are rich in nutrients like iron, calcium, and fiber, which can support overall health and athletic performance. Dried beech nuts, on the other hand, are not as protein-rich and may not provide the same muscle-building benefits as sprouted soybeans.

What is the environmental impact of producing Sprouted Soybeans compared to Dried Beechnuts?

Sprouted soybeans have a lower environmental impact compared to dried beechnuts. Soybeans require less water, land, and resources to grow, making them a more sustainable option. Beechnuts, on the other hand, are a less common crop and may have a higher environmental impact due to their cultivation and processing requirements.