Comparing Nutrients in 14 ounces Soy Flour VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Soy Flour	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	59.4% 1723kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	85.4% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	94% 122g	130g per day for Men 19-50 years
Sugars	41% 29.8g	51% 37g	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	100% 38g	167% 63.5g	38g per day for Men 19-50 years
Protein	268% 150g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	321% 4.17mg	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	342% 1369μg	287% 1147μg	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	51.6% 7.74mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	81.8% 818mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	706% 6.35mg	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	316% 25.3mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	544% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.49% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soy Flour vs Low-fat Soy Flour:

• Raw Full-fat Soy Flour has 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin E and 17.9 times more Vitamin K than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 1.9 times more Vitamin B1 and 2.3 times more Vitamin B6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Low-fat Soy Flour have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Full-fat Soy Flour as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soy Flour vs Low-fat Soy Flour:

• Raw Full-fat Soy Flour has 1.8 times more Copper, 1.5 times more Magnesium and 1.2 times more Potassium than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 1.4 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus and 7.9 times more Selenium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Low-fat Soy Flour have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 2.3 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3 and 2.8 times more Omega 6 than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 1.7 times more Fiber and 1.3 times more Protein than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Low-fat Soy Flour have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Full-fat Soy Flour as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.