Comparing Nutrients in 1 kilogram Steamed Soybeans SproutsVS Stir-Fried Soybeans Sprouts

Macros Ratio

Protein Fat Carbs

Steamed Soybeans Sprouts

34%

40%

26%

Stir-Fried Soybeans Sprouts

34%

42%

24%

1 kg ▼

Macro Nutrients

Steamed Soybeans Sproutsvs Stir-Fried Soybeans Sprouts

28%810kcal

Energy

43%1250kcal

810 kcalvs1250 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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46%44.5g

Fat

73%71g

44.5 gvs71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.3%6.17g

Saturated Fat

30.8%9.85g

6.17 gvs9.85 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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185%2.96g

Omega 3

295%4.7g

2.96 gvs4.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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130%22g

Omega 6

208%35.4g

22 gvs35.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50.2%65.3g

Carbohydrate

72.3%94g

65.3 gvs94 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.17%5.2g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g

Fiber

21%8g

8 gvs8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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151%84.7g

Protein

234%131g

84.7 gvs131 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Steamed Soybeans Sproutsvs Stir-Fried Soybeans Sprouts

2.22%20μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

20 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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171%2.05mg

Vitamin B1

350%4.2mg

Thiamine

2.05 mgvs4.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.8%0.53mg

Vitamin B2

146%1.9mg

Riboflavin

0.53 mgvs1.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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68.3%11mg

Vitamin B3

68.8%11mg

Niacin, nicotinic acid, niacinamide

11 mgvs11 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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149%7.43mg

Vitamin B5

238%12mg

Pantothenic acid

7.43 mgvs12 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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80.8%1.05mg

Vitamin B6

129%1.68mg

Pyridoxine

1.05 mgvs1.68 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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200%800μg

Vitamin B9

318%1270μg

Folates and Folic Acid

800 μgvs1270 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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92%83mg

Vitamin C

133%120mg

Ascorbic acid

83 mgvs120 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg

Vitamin E

Tocopherols and Tocotrienols

2.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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588%706μg

Vitamin K

Phytomenadione or phylloquinone

706 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Steamed Soybeans Sproutsvs Stir-Fried Soybeans Sprouts

59%590mg

Calcium

82%820mg

590 mgvs820 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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367%3.3mg

Copper

586%5.27mg

3.3 mgvs5.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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164%13mg

Iron

50%4mg

13 mgvs4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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143%600mg

Magnesium

229%960mg

600 mgvs960 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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309%7.1mg

Manganese

493%11.3mg

7.1 mgvs11.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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193%1350mg

Phosphorus

309%2160mg

1350 mgvs2160 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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104%3550mg

Potassium

167%5670mg

3550 mgvs5670 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

11%6μg

6 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.67%100mg

Sodium

9.33%140mg

100 mgvs140 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.4mg

Zinc

191%21mg

10.4 mgvs21 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.5%795g

Water

18%672g

795 gvs672 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Steamed Soybeans Sprouts vs Stir-Fried Soybeans Sprouts:

Stir-Fried Sprouted Soybeans contain 2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Steamed Sprouted Soybeans.
Both Steamed Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Vitamin B3 per 1 kg.
Both Steamed Sprouted Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Soybeans Sprouts vs Stir-Fried Soybeans Sprouts:

Steamed Sprouted Soybeans have 3.3 times more Iron than Stir-Fried Sprouted Soybeans.
While Stir-Fried Sprouted Soybeans contain 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Steamed Sprouted Soybeans.
Both Steamed Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Stir-Fried Sprouted Soybeans contain 1.5 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Steamed Sprouted Soybeans.
Both Steamed Sprouted Soybeans and Stir-Fried Sprouted Soybeans have similar amounts of Fiber per 1 kg.
Both Steamed Sprouted Soybeans as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Steamed Soybeans SproutsVS SpinachStir-Fried Soybeans SproutsVS Spinach

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Comparing Nutrients in 1 kilogram Steamed Soybeans SproutsVS Stir-Fried Soybeans Sprouts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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