Comparing Nutrients in 100 grams Dried Beechnuts VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Dried Beechnuts	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	20% 576kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	7.23% 9.4g	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	NA	2.1% 0.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	13% 0.17mg	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	28.3% 113μg	31.8% 127μg	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	17.2% 15.5mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	0.1% 1mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	58.6% 0.53mg	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	30.8% 2.46mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	49.3% 1.13mg	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	0% 0mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.8% 67.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Stir-Fried Soybeans Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Stir-Fried Soybeans Sprouts:

• 100 grams of Dried Beechnuts have 2 times more Vitamin B2, 4.1 times more Vitamin B6 and 1.3 times more Vitamin C than Stir-Fried Soybeans Sprouts.
• While 100 g of Stir-Fried Sprouted Soybeans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B9 per 100 grams.
• Both Dried Beechnuts as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Stir-Fried Soybeans Sprouts:

• 100 grams of Dried Beechnuts have 1.3 times more Copper, 6.2 times more Iron, 1.8 times more Potassium and 2.7 times more Sodium than Stir-Fried Soybeans Sprouts.
• While 100 g of Stir-Fried Sprouted Soybeans contain 82 times more Calcium, more Magnesium, more Phosphorus and 5.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Stir-Fried Soybeans Sprouts contain similar levels of Manganese per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 4.6 times more Energy, 7 times more Fat, 5.8 times more Saturated Fat, 3.6 times more Omega 3, 5.2 times more Omega 6 and 3.6 times more Carbohydrate than Stir-Fried Soybeans Sprouts.
• While 100 g of Stir-Fried Sprouted Soybeans contain 2.1 times more Protein than Dried Beechnuts.