Comparing Nutrients in 100 grams Stir-Fried Soybeans Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Stir-Fried Soybeans Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	NA	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.23% 9.4g	15.4% 20g	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	2.1% 0.8g	NA	38g per day for Men 19-50 years
Protein	23.4% 13g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	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	31.8% 127μg	3% 12μg	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	13.3% 12mg	0% 0mg	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

	Stir-Fried Soybeans Sprouts with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	8.2% 82mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	14.3% 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	5% 0.4mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	12.3% 0.28mg	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	31% 216mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.8% 67.2g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts with Salt VS Steamed Hawaii Mountain Yam with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried Soybeans Sprouts with Salt versus 100 g of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stir-Fried Soybeans Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 100 grams of Stir-Fried Soybeans Sprouts with Salt have 4.9 times more Vitamin B1, 13.6 times more Vitamin B2, 8.5 times more Vitamin B3, 2.5 times more Vitamin B5, 10.6 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stir-Fried Sprouted Soybeans with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Soybeans Sprouts with Salt vs Steamed Hawaii Mountain Yam with Salt:

• 100 grams of Stir-Fried Soybeans Sprouts with Salt have 10.3 times more Calcium, 4.1 times more Copper, 9.6 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus and 6.6 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• Both Stir-Fried Soybeans Sprouts with Salt and Steamed Hawaii Mountain Yam with Salt contain similar levels of Iron, Potassium and Sodium per 100 grams.
• 100 grams of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Soybeans with Salt as well as Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stir-Fried Soybeans Sprouts with Salt have 1.5 times more Energy, 88.8 times more Fat and 7.6 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• While 100 g of Steamed Hawaii Mountain Yam with Salt contain 2.1 times more Carbohydrate than Stir-Fried Sprouted Soybeans with Salt.