Comparing Nutrients in 14 ounces Soy Flour, defatted VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Soymilk	24%	29%	47%

Macro Nutrients

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Energy	44.8% 1298kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	19% 25g	130g per day for Men 19-50 years
Sugars	90% 65g	22% 16g	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	183% 69.5g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	365% 204g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	23.5% 0.31mg	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	303% 1211μg	18% 71.4μg	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	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	3.18% 0.48mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Calcium	96% 957mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	1793% 16mg	56.4% 0.51mg	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	458% 36.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	274% 1151mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	1861% 837μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	382% 2675mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	278% 9462mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	88.8% 9.76mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.78% 28.8g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour, defatted VS Soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Flour, defatted versus 14 oz of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy Flour, defatted vs Soymilk:

• 14 ounces of Soy Flour, defatted have 11.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 5.4 times more Vitamin B5, 7.5 times more Vitamin B6, 16.9 times more Vitamin B9 and 1.4 times more Vitamin K than Soymilk.
• Both Soy flour, defatted as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Soy Flour, defatted vs Soymilk:

• 14 ounces of Soy Flour, defatted have 9.6 times more Calcium, 31.8 times more Copper, 14.4 times more Iron, 11.6 times more Magnesium, 13.5 times more Manganese, 13 times more Phosphorus, 20.2 times more Potassium and 20.5 times more Zinc than Soymilk.
• While 14 oz of Soymilk Unfortified contain 2.8 times more Selenium, 2.6 times more Sodium and 12.1 times more Water than Soy flour, defatted.
• 14 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Flour, defatted have 6.1 times more Energy, 5.4 times more Carbohydrate, 4.1 times more Sugars, 29.2 times more Fiber and 15.7 times more Protein than Soymilk.
• Both Soy Flour, defatted and Soymilk offer comparable quantities of Omega 3 and Omega 6 per 14 ounces.
• 14 ounces of Soymilk provide inadequate amounts of Energy and Fiber