Comparing Nutrients in 100 calories Stir-Fried Soybeans Sprouts VS Sprouted Soybeans

Weight per 100 calories

• Stir-Fried Soybeans Sprouts: 80g
• Sprouted Soybeans: 82g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Stir-Fried Soybeans Sprouts or Sprouted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.86% 5.68g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	22.8% 0.36g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.5g	6.03% 7.84g	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	1.7% 0.64g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.089% 0.8μg	0.091% 0.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23.2% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	7.44% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	11% 0.14mg	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	25.4% 102μg	35.2% 141μg	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	10.7% 9.6mg	14% 12.5mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	39% 0.35mg	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	4% 0.32mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	18.3% 76.8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	25% 0.58mg	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	24.7% 173mg	19.2% 134mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	0.89% 0.49μg	55μg per day for Men 19-50 years
Sodium	0.75% 11mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	1.53% 56.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stir-Fried Soybeans Sprouts vs Sprouted Soybeans:

• Stir-Fried Sprouted Soybeans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Soybeans Sprouts vs Sprouted Soybeans:

• Stir-Fried Sprouted Soybeans have 1.2 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 5.4 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Calcium, Potassium and Water per 100 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sprouted Soybeans contain 1.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Raw Sprouted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.