Comparing Nutrients in 5 ounces Green SoybeansVS Boiled Green Soybeans

Macros Ratio

Protein Fat Carbs

Green Soybeans

33%

39%

28%

Boiled Green Soybeans

33%

38%

29%

5 oz ▼

Macro Nutrients

Green Soybeansvs Boiled Green Soybeans

7.2%208kcal

Energy

6.9%200kcal

208 kcalvs200 kcal

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

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9.94%9.64g

Fat

9.35%9.07g

9.64 gvs9.07 g

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

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3.5%1.1g

Saturated Fat

3.28%1.05g

1.1 gvs1.05 g

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

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33.3%0.53g

Omega 3

31.4%0.5g

0.53 gvs0.5 g

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

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23.5%4g

Omega 6

22%3.77g

4 gvs3.77 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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12%15.7g

Carbohydrate

12%15.7g

15.7 gvs15.7 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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15.7%5.95g

Fiber

15.7%5.95g

5.95 gvs5.95 g

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

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32.8%18.4g

Protein

31.3%17.5g

18.4 gvs17.5 g

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

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Vitamins

Green Soybeansvs Boiled Green Soybeans

1.4%12.8μg

Vitamin A

1.26%11.3μg

RAE, retinol activity equivalents

12.8 μgvs11.3 μg

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

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51.4%0.62mg

Vitamin B1

30.7%0.37mg

Thiamine

0.62 mgvs0.37 mg

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

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19%0.25mg

Vitamin B2

17%0.22mg

Riboflavin

0.25 mgvs0.22 mg

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

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14.6%2.34mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

2.34 mgvs1.77 mg

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

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4.17%0.21mg

Vitamin B5

3.63%0.18mg

Pantothenic acid

0.21 mgvs0.18 mg

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

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7.1%0.092mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.092 mgvs0.085 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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58.5%234μg

Vitamin B9

39.3%157μg

Folates and Folic Acid

234 μgvs157 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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45.7%41mg

Vitamin C

26.8%24mg

Ascorbic acid

41 mgvs24 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

Green Soybeansvs Boiled Green Soybeans

28%279mg

Calcium

20.6%206mg

279 mgvs206 mg

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

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20%0.18mg

Copper

18.4%0.17mg

0.18 mgvs0.17 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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63%5.03mg

Iron

44.3%3.54mg

5.03 mgvs3.54 mg

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

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22%92mg

Magnesium

20.2%85mg

92 mgvs85 mg

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

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33.7%0.78mg

Manganese

31%0.71mg

0.78 mgvs0.71 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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39.3%275mg

Phosphorus

32%224mg

275 mgvs224 mg

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

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26%879mg

Potassium

22.5%764mg

879 mgvs764 mg

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

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3.87%2.13μg

Selenium

3.6%2μg

2.13 μgvs2 μg

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

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1.4%21.3mg

Sodium

1.32%20mg

21.3 mgvs20 mg

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

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12.8%1.4mg

Zinc

11.7%1.3mg

1.4 mgvs1.3 mg

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

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2.6%96g

Water

2.63%97g

96 gvs97 g

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

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Lets compare vitamin content per 5 ounces of Green Soybeans vs Boiled Green Soybeans:

Raw Green Soybeans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Green Soybeans.
Both Raw Green Soybeans and Boiled and Drained Green Soybeans have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
Both Raw Green Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Green Soybeans vs Boiled Green Soybeans:

Raw Green Soybeans have 1.4 times more Calcium, 1.4 times more Iron and 1.2 times more Phosphorus than Boiled and Drained Green Soybeans.
Both Raw Green Soybeans and Boiled and Drained Green Soybeans have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Green Soybeans and Boiled and Drained Green Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
Both Raw Green Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Green SoybeansVS Sprouted SoybeansBoiled Green SoybeansVS Sprouted Soybeans

Compare Foods

Comparing Nutrients in 5 ounces Green SoybeansVS Boiled Green Soybeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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