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Comparing Nutrients in 300 calories Green SoybeansVS Boiled Green Soybeans

Weight per 300 calories

Green Soybeans
204g
Boiled Green Soybeans
213g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Green Soybeans or Boiled Green Soybeans?

Macros Ratio

Protein Fat Carbs

Green Soybeans
33%
39%
28%
Boiled Green Soybeans
33%
38%
29%
300 kcal ▼

Macro Nutrients

Green Soybeansvs Boiled Green Soybeans
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.3%14g
Fat
14%13.6g
14 gvs13.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5%1.6g
Saturated Fat
4.92%1.57g
1.6 gvs1.57 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48%0.77g
Omega 3
47%0.75g
0.77 gvs0.75 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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34%5.76g
Omega 6
33.3%5.65g
5.76 gvs5.65 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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17.3%22.6g
Carbohydrate
18%23.5g
22.6 gvs23.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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22.6%8.57g
Fiber
23.5%8.94g
8.57 gvs8.94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47%26.4g
Protein
47%26.3g
26.4 gvs26.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Soybeansvs Boiled Green Soybeans
2.04%18.4μg
Vitamin A
1.9%17μg
RAE, retinol activity equivalents
18.4 μgvs17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg
Vitamin B1
46%0.55mg
Thiamine
0.89 mgvs0.55 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg
Vitamin B2
25.4%0.33mg
Riboflavin
0.36 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg
Vitamin B3
16.6%2.66mg
Niacin, nicotinic acid, niacinamide
3.37 mgvs2.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6%0.3mg
Vitamin B5
5.45%0.27mg
Pantothenic acid
0.3 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.2%0.13mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.13 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84%337μg
Vitamin B9
59%236μg
Folates and Folic Acid
337 μgvs236 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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65.8%59mg
Vitamin C
40%36mg
Ascorbic acid
59 mgvs36 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Soybeansvs Boiled Green Soybeans
40.2%402mg
Calcium
31%309mg
402 mgvs309 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29%0.26mg
Copper
27.7%0.25mg
0.26 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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91%7.24mg
Iron
66.5%5.3mg
7.24 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.6%133mg
Magnesium
30.4%128mg
133 mgvs128 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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48.5%1.1mg
Manganese
46.4%1.07mg
1.1 mgvs1.07 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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56.6%396mg
Phosphorus
48%336mg
396 mgvs336 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.2%1265mg
Potassium
33.7%1147mg
1265 mgvs1147 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.57%3.06μg
Selenium
5.4%2.98μg
3.06 μgvs2.98 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.04%30.6mg
Sodium
2%29.8mg
30.6 mgvs29.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.02mg
Zinc
17.6%1.94mg
2.02 mgvs1.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.72%138g
Water
3.94%146g
138 gvs146 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Green Soybeans vs Boiled Green Soybeans:
Comparing minerals per 300 calories for Green Soybeans vs Boiled Green Soybeans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Green SoybeansVS Sprouted SoybeansBoiled Green SoybeansVS Sprouted Soybeans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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