Comparing Nutrients in 7 ounces Green SoybeansVS Boiled Green Soybeans

Macros Ratio

Protein Fat Carbs

Green Soybeans

33%

39%

28%

Boiled Green Soybeans

33%

38%

29%

7 oz ▼

Macro Nutrients

Green Soybeansvs Boiled Green Soybeans

10%292kcal

Energy

9.65%280kcal

292 kcalvs280 kcal

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

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14%13.5g

Fat

13%12.7g

13.5 gvs12.7 g

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

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4.87%1.56g

Saturated Fat

4.6%1.47g

1.56 gvs1.47 g

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

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46.6%0.75g

Omega 3

44%0.7g

0.75 gvs0.7 g

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

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33%5.6g

Omega 6

31%5.27g

5.6 gvs5.27 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%22g

Carbohydrate

17%22g

22 gvs22 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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22%8.33g

Fiber

22%8.33g

8.33 gvs8.33 g

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

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46%25.7g

Protein

43.8%24.5g

25.7 gvs24.5 g

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

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Vitamins

Green Soybeansvs Boiled Green Soybeans

2%18μg

Vitamin A

1.76%16μg

RAE, retinol activity equivalents

18 μgvs16 μg

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

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72%0.86mg

Vitamin B1

43%0.52mg

Thiamine

0.86 mgvs0.52 mg

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

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26.7%0.35mg

Vitamin B2

23.7%0.31mg

Riboflavin

0.35 mgvs0.31 mg

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

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20.5%3.27mg

Vitamin B3

15.5%2.5mg

Niacin, nicotinic acid, niacinamide

3.27 mgvs2.5 mg

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

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5.83%0.29mg

Vitamin B5

5.1%0.25mg

Pantothenic acid

0.29 mgvs0.25 mg

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

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9.92%0.13mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.13 mgvs0.12 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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82%327μg

Vitamin B9

55%220μg

Folates and Folic Acid

327 μgvs220 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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64%57.5mg

Vitamin C

37.5%33.7mg

Ascorbic acid

57.5 mgvs33.7 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

39%391mg

Calcium

28.8%288mg

391 mgvs288 mg

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

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28.2%0.25mg

Copper

25.8%0.23mg

0.25 mgvs0.23 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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88%7.04mg

Iron

62%4.96mg

7.04 mgvs4.96 mg

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

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30.7%129mg

Magnesium

28.3%119mg

129 mgvs119 mg

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

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47%1.1mg

Manganese

43.3%1mg

1.1 mgvs1 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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55%385mg

Phosphorus

44.8%314mg

385 mgvs314 mg

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

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36%1230mg

Potassium

31.5%1070mg

1230 mgvs1070 mg

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

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5.4%2.98μg

Selenium

5.05%2.78μg

2.98 μgvs2.78 μg

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

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2%29.8mg

Sodium

1.85%27.8mg

29.8 mgvs27.8 mg

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

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18%1.96mg

Zinc

16.4%1.8mg

1.96 mgvs1.8 mg

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

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3.62%134g

Water

3.68%136g

134 gvs136 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Green Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Green Soybeans as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Green SoybeansVS Sprouted SoybeansBoiled Green SoybeansVS Sprouted Soybeans

Compare Foods

Comparing Nutrients in 7 ounces Green SoybeansVS Boiled Green Soybeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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