Comparing Nutrients in 7 ounces Sprouted Soybeans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sprouted Soybeans	Potato Skin	Recommended Dietary Allowance
Energy	8.35% 242kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	0.37% 0.064g	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	19% 24.7g	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	46.4% 26g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.84mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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

	Sprouted Soybeans	Potato Skin	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Soybeans vs Potato Skin:

• 7 ounces of Sprouted Soybeans have 16.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B5, 10.1 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sprouted Soybeans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Soybeans vs Potato Skin:

• 7 ounces of Sprouted Soybeans have 2.2 times more Calcium, 3.1 times more Magnesium, 4.3 times more Phosphorus and 3.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Iron than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Potato Skin contain similar levels of Copper, Manganese and Potassium per seven ounces.
• Both Raw Sprouted Soybeans as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Soybeans have 2.1 times more Energy, 67 times more Fat, 35.7 times more Saturated Fat, 44.5 times more Omega 3, 104.3 times more Omega 6 and 5.1 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Carbohydrate and 2.3 times more Fiber than Raw Sprouted Soybeans.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6