Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts with SaltVS Boiled Dock with Salt

Weight per 300 calories

Stir-Fried Soybeans Sprouts with Salt

240g

Boiled Dock with Salt

1500g

Stir-Fried Soybeans Sprouts with Salt have 6.3 times more energy per 100g than Boiled Dock with Salt. It has average energy density when compared to other foods. Boiled and Drained Dock with Salt having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts with Salt or Boiled Dock with Salt?

Macros Ratio

Protein Fat Carbs

Stir-Fried Soybeans Sprouts with Salt

34%

42%

24%

Boiled Dock with Salt

30%

23%

47%

300 kcal ▼

Macro Nutrients

Stir-Fried Soybeans Sprouts with Saltvs Boiled Dock with Salt

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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17.6%17g

Fat

9.9%9.6g

17 gvs9.6 g

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

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Saturated Fat

NA gvsNA g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA gvsNA 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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17.4%22.6g

Carbohydrate

34%44g

22.6 gvs44 g

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

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Sugars

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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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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5.05%1.92g

Fiber

1.92 gvsNA g

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

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56%31.4g

Protein

49%27.5g

31.4 gvs27.5 g

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

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Vitamins

Stir-Fried Soybeans Sprouts with Saltvs Boiled Dock with Salt

0.27%2.4μg

Vitamin A

290%2610μg

RAE, retinol activity equivalents

2.4 μgvs2610 μg

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

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84%1mg

Vitamin B1

42.5%0.51mg

Thiamine

1 mgvs0.51 mg

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

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35%0.46mg

Vitamin B2

99%1.3mg

Riboflavin

0.46 mgvs1.3 mg

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

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16.5%2.64mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

2.64 mgvs6.17 mg

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

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57%2.86mg

Vitamin B5

10.8%0.54mg

Pantothenic acid

2.86 mgvs0.54 mg

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

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31%0.4mg

Vitamin B6

115%1.5mg

Pyridoxine

0.4 mgvs1.5 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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76.2%305μg

Vitamin B9

30%120μg

Folates and Folic Acid

305 μgvs120 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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32%29mg

Vitamin C

438%395mg

Ascorbic acid

29 mgvs395 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Stir-Fried Soybeans Sprouts with Saltvs Boiled Dock with Salt

19.7%197mg

Calcium

57%570mg

197 mgvs570 mg

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

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141%1.26mg

Copper

190%1.7mg

1.26 mgvs1.7 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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12%0.96mg

Iron

390%31mg

0.96 mgvs31 mg

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

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55%230mg

Magnesium

318%1335mg

230 mgvs1335 mg

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

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118%2.7mg

Manganese

198%4.55mg

2.7 mgvs4.55 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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74%518mg

Phosphorus

111%780mg

518 mgvs780 mg

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

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40%1361mg

Potassium

142%4815mg

1361 mgvs4815 mg

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

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2.6%1.44μg

Selenium

24.5%13.5μg

1.44 μgvs13.5 μg

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

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40%600mg

Sodium

239%3585mg

600 mgvs3585 mg

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

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46%5.04mg

Zinc

23%2.55mg

5.04 mgvs2.55 mg

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

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4.36%161g

Water

38%1404g

161 gvs1404 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 Stir-Fried Soybeans Sprouts with Salt vs Boiled Dock with Salt:

Stir-Fried Sprouted Soybeans with Salt have 2 times more Vitamin B1, 5.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled and Drained Dock with Salt.
While Boiled and Drained Dock with Salt contains 1087.5 times more Vitamin A, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 13.7 times more Vitamin C than Stir-Fried Sprouted Soybeans with Salt.
Both Stir-Fried Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts with Salt vs Boiled Dock with Salt:

Stir-Fried Sprouted Soybeans with Salt have 2 times more Zinc than Boiled and Drained Dock with Salt.
While Boiled and Drained Dock with Salt contains 2.9 times more Calcium, 1.4 times more Copper, 32.5 times more Iron, 5.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 9.4 times more Selenium, 6 times more Sodium and 8.7 times more Water than Stir-Fried Sprouted Soybeans with Salt.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Sprouted Soybeans with Salt have 1.8 times more Fat than Boiled and Drained Dock with Salt.
While Boiled and Drained Dock with Salt contains 1.9 times more Carbohydrate than Stir-Fried Sprouted Soybeans with Salt.
Both Stir-Fried Sprouted Soybeans with Salt and Boiled and Drained Dock with Salt have similar amounts of Energy and Protein per 300 kcal.
Both Stir-Fried Sprouted Soybeans with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Soybeans Sprouts with SaltVS Stir-Fried Lentils Sprouts with SaltBoiled Dock with SaltVS Stir-Fried Lentils Sprouts with Salt

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts with SaltVS Boiled Dock with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts with Salt or Boiled Dock with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: