Comparing Nutrients in 100 grams Steamed Soybeans Sprouts VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	2.8% 81kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	15.6% 2.66g	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	8.5% 11g	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	11% 4.2g	38g per day for Men 19-50 years
Protein	15% 8.47g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	2.56% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	4.6% 0.06mg	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	27.8% 111μg	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	19% 17mg	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	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	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	5.9% 59mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	13% 0.12mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	22% 0.5mg	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	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.15% 79.5g	1.85% 68.6g	3700g per day for Men 19-50 years

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

• Steamed Sprouted Soybeans have 5.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B9 and 2 times more Vitamin C than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Vitamin B3 per 100 g.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Steamed Sprouted Soybeans have 2.8 times more Copper and 1.4 times more Manganese than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 2.5 times more Calcium, 1.9 times more Iron, 1.5 times more Potassium and 2.3 times more Selenium than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Magnesium, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Green Soybeans contain 1.7 times more Energy, 1.4 times more Fat, 1.7 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Steamed Sprouted Soybeans.
• Both Steamed Sprouted Soybeans and Boiled and Drained Green Soybeans have similar amounts of Saturated Fat, Omega 3 and Omega 6 per 100 g.
• Both Steamed Sprouted Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.