Comparing Nutrients in 100 grams Boiled Green Soybeans VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Boiled Green Soybeans	Green Soybeans	Recommended Dietary Allowance
Energy	4.86% 141kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	8.5% 11g	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	11% 4.2g	11% 4.2g	38g per day for Men 19-50 years
Protein	22% 12.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	5% 0.065mg	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	27.8% 111μg	41.3% 165μg	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	19% 17mg	32.2% 29mg	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

	Boiled Green Soybeans	Green Soybeans	Recommended Dietary Allowance
Calcium	14.5% 145mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.2% 0.13mg	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	31.3% 2.5mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	23.8% 0.55mg	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	22.6% 158mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	1.82% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Green Soybeans vs Green Soybeans:

• Raw Green Soybeans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Green Soybeans as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Green Soybeans vs Green Soybeans:

• Raw Green Soybeans contain 1.4 times more Calcium and 1.4 times more Iron than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of macro-nutrients per 100 g
• Both Boiled and Drained Green Soybeans and Raw Green Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Green Soybeans as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.