Comparing Nutrients in 300 calories SoybeansVS Boiled Soybeans

Weight per 300 calories

Soybeans

67.3g

Boiled Soybeans

174g

Soybeans have 2.6 times more energy per 100g than Boiled Soybeans. It has very high energy density when compared to other foods. Boiled Soybeans no Salt having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Boiled Soybeans

39%

43%

18%

300 kcal ▼

Macro Nutrients

Soybeansvs Boiled 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%13.4g

Fat

16%15.6g

13.4 gvs15.6 g

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

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6.06%1.94g

Saturated Fat

7.07%2.26g

1.94 gvs2.26 g

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

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56%0.89g

Omega 3

65%1.04g

0.89 gvs1.04 g

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

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39.3%6.68g

Omega 6

46%7.8g

6.68 gvs7.8 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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15.6%20.3g

Carbohydrate

11.2%14.6g

20.3 gvs14.6 g

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

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6.8%4.93g

Sugars

7.2%5.23g

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

4.93 gvs5.23 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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16.5%6.26g

Fiber

27.5%10.5g

6.26 gvs10.5 g

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

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44%24.5g

Protein

56.7%31.8g

24.5 gvs31.8 g

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

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Vitamins

Soybeansvs Boiled Soybeans

0.075%0.67μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.67 μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

49%0.59mg

Vitamin B1

22.5%0.27mg

Thiamine

0.59 mgvs0.27 mg

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

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45%0.59mg

Vitamin B2

38.2%0.5mg

Riboflavin

0.59 mgvs0.5 mg

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

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6.82%1.1mg

Vitamin B3

4.35%0.7mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.7 mg

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

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10.7%0.53mg

Vitamin B5

6.24%0.31mg

Pantothenic acid

0.53 mgvs0.31 mg

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

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19.5%0.25mg

Vitamin B6

31.4%0.41mg

Pyridoxine

0.25 mgvs0.41 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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63%252μg

Vitamin B9

23.5%94μg

Folates and Folic Acid

252 μgvs94 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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4.5%4.04mg

Vitamin C

3.3%2.97mg

Ascorbic acid

4.04 mgvs2.97 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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3.8%0.57mg

Vitamin E

4.07%0.61mg

Tocopherols and Tocotrienols

0.57 mgvs0.61 mg

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

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26.3%31.6μg

Vitamin K

28%33.5μg

Phytomenadione or phylloquinone

31.6 μgvs33.5 μg

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

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Minerals

Soybeansvs Boiled Soybeans

18.6%186mg

Calcium

17.8%178mg

186 mgvs178 mg

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

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124%1.1mg

Copper

79%0.71mg

1.1 mgvs0.71 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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132%10.6mg

Iron

112%8.97mg

10.6 mgvs8.97 mg

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

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45%188mg

Magnesium

35.7%150mg

188 mgvs150 mg

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

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73.6%1.7mg

Manganese

62.5%1.44mg

1.7 mgvs1.44 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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67.6%474mg

Phosphorus

61%427mg

474 mgvs427 mg

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

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35.6%1209mg

Potassium

26.4%898mg

1209 mgvs898 mg

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

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21.8%12μg

Selenium

23%12.7μg

12 μgvs12.7 μg

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

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0.09%1.35mg

Sodium

0.12%1.74mg

1.35 mgvs1.74 mg

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

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30%3.3mg

Zinc

18.2%2mg

3.3 mgvs2 mg

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

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0.16%5.74g

Water

2.95%109g

5.74 gvs109 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 Soybeans vs Boiled Soybeans:

Raw Soybeans have 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Soybeans no Salt.
While Boiled Soybeans no Salt contain 1.6 times more Vitamin B6 than Raw Soybeans.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 300 kcal.
Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybeans vs Boiled Soybeans:

Raw Soybeans have 1.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Boiled Soybeans no Salt.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Calcium, Iron, Manganese, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Soybeans have 1.4 times more Carbohydrate than Boiled Soybeans no Salt.
While Boiled Soybeans no Salt contain 1.7 times more Fiber and 1.3 times more Protein than Raw Soybeans.
Both Raw Soybeans and Boiled Soybeans no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Sugars per 300 kcal.
Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoybeansVS Roasted Soybeans with SaltBoiled SoybeansVS Roasted Soybeans with Salt

Compare Foods

Comparing Nutrients in 300 calories SoybeansVS Boiled Soybeans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: