Comparing Nutrients in 100 grams Green Soybeans VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	5.07% 147kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	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	8.5% 11g	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	11% 4.2g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	23% 13g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	41.3% 165μg	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	32.2% 29mg	13.3% 12mg	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

	Green Soybeans	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	19.7% 197mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	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	44.4% 3.55mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	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	27.7% 194mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	1.8% 67.2g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 9 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 8.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Green Soybeans have 2.4 times more Calcium, 8.9 times more Iron and 2.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 4.1 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese and 2.1 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Phosphorus, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Soybeans have 5.3 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Raw Green Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.