Comparing Nutrients in 100 calories Low-fat Soy Flour VS Soy Nuts

Weight per 100 calories

• Low-fat Soy Flour: 27g
• Soy Nuts: 22.3g

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

Discover which food has more nutrients per 100 calories - Low-fat Soy Flour or Soy Nuts?

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Low-fat Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	9.32% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.33% 8.23g	4.96% 6.45g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.75% 1.8g	38g per day for Men 19-50 years
Protein	24% 13.4g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0.06% 0.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.4% 0.29mg	7.93% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.4% 77.7μg	11.4% 45.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.14% 1.02mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	6.87% 8.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.6% 2.2mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.6mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	21% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	20.6% 145mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	28.8% 16μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.4mg	0.03% 0.45mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.033% 1.24g	0.005% 0.18g	3700g per day for Men 19-50 years

Low-fat Soy Flour VS Soy Nuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Low-fat Soy Flour or Soy Nuts?

Lets compare vitamin content per 100 calories of Low-fat Soy Flour vs Soy Nuts:

• 100 calories of Low-fat Soy Flour have 3.1 times more Vitamin B1, 3.4 times more Vitamin B3, 4 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Soy Nuts.
• While 100 kcal of Dry-roasted Soybeans contain 2.2 times more Vitamin B2 and 7.9 times more Vitamin K than Low-fat Soy Flour.
• 100 calories of Low-fat Soy Flour have insufficient amounts of Vitamin K
• 100 calories of Soy Nuts have insufficient amounts of Vitamin B3
• Both Low-fat Soy Flour as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Low-fat Soy Flour vs Soy Nuts:

• 100 calories of Low-fat Soy Flour have 2.5 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Selenium than Soy Nuts.
• Both Low-fat Soy Flour and Soy Nuts contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Low-fat Soy Flour have 1.3 times more Carbohydrate, 2.4 times more Fiber and 1.4 times more Protein than Soy Nuts.
• While 100 kcal of Dry-roasted Soybeans contain 2 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3 and 2.4 times more Omega 6 than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Soy Nuts offer comparable quantities of Energy per 100 calories.