Comparing Nutrients in 100 grams Steamed Soybeans Sprouts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.8% 81kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	15% 8.47g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	52.6% 0.68mg	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	20% 80μg	28.3% 113μg	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	9.22% 8.3mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	74.4% 0.67mg	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	16.4% 1.3mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	58.3% 1.34mg	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	19.3% 135mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Dried Beechnuts per 100 g

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

Lets compare vitamin content per 100 grams of Steamed Soybeans Sprouts vs Dried Beechnuts:

• 100 grams of Steamed Soybeans Sprouts have 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.5 times more Vitamin B1, 7 times more Vitamin B2, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• Both Steamed Sprouted Soybeans as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Steamed Soybeans Sprouts vs Dried Beechnuts:

• 100 grams of Steamed Soybeans Sprouts have 59 times more Calcium, more Magnesium, more Phosphorus, 2.9 times more Zinc and 12 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Potassium and 3.8 times more Sodium than Steamed Sprouted Soybeans.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Steamed Soybeans Sprouts have 1.4 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 7.1 times more Energy, 11.2 times more Fat, 9.3 times more Saturated Fat, 5.7 times more Omega 3, 8.3 times more Omega 6 and 5.1 times more Carbohydrate than Steamed Sprouted Soybeans.