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

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	46% 1338kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	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	110% 142g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	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	NA	167% 63.5g	38g per day for Men 19-50 years
Protein	349% 195g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.74mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.86mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	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	301% 1203μg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	97% 968mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	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	680% 54.4mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1214mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	544% 12.5mg	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	397% 2782mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	291% 9883mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Soy Meal VS Low-fat Soy Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Defatted Soy Meal versus 14 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Defatted Soy Meal have 1.3 times more Vitamin B5 than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 1.6 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• Both Raw Defatted Soy Meal as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Defatted Soy Meal have 1.3 times more Copper, 1.7 times more Iron, 1.2 times more Manganese and 1.2 times more Zinc than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 17.8 times more Selenium than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Low-fat Soy Flour contain 3.7 times more Fat, 4.8 times more Saturated Fat, 4.5 times more Omega 3 and 4 times more Omega 6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.