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

Weight per 100 calories

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

Soy Nuts have 1.2 times more energy per 100g than Low-fat Soy Flour. It has very high energy density when compared to other foods. Low-fat Soy Flour having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Soy Nuts	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.32% 0.15g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.96% 6.45g	6.33% 8.23g	130g per day for Men 19-50 years
Sugars	NA	3.46% 2.5g	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	4.75% 1.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Soy Nuts	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	47.8% 0.43mg	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	11% 0.88mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	18.2% 76.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	37% 0.85mg	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	20.6% 145mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	28.8% 16μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.45mg	0.16% 2.4mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.005% 0.18g	0.033% 1.24g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 kcal of Low-fat Soy Flour contain 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 Dry-roasted Soybeans.
• Both Soy Nuts and Low-fat Soy Flour contain similar levels of Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

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