Comparing Nutrients in 14 ounces Boiled Soybeans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Boiled Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	23.5% 683kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	88.5% 86g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	358% 5.73g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	88.5% 115g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	62.7% 24g	84.6% 32g	38g per day for Men 19-50 years
Protein	129% 72.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	68.7% 0.89mg	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	53.6% 214μg	203% 814μg	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	7.5% 6.75mg	20.3% 18.3mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.5% 76.2μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	40.5% 405mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	476% 4.3mg	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	255% 20.4mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	377% 8.67mg	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	139% 972mg	368% 2576mg	700mg per day for Men 19-50 years
Potassium	60% 2044mg	159% 5414mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	172% 19mg	11mg per day for Men 19-50 years
Water	6.7% 248g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Soy Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Soybeans versus 14 oz of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Soybeans vs Soy Nuts:

• 14 oz of Dry-roasted Soybeans contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.9 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Soy Nuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Boiled Soybeans no Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Soybeans vs Soy Nuts:

• 14 ounces of Boiled Soybeans have 1.3 times more Iron than Soy Nuts.
• While 14 oz of Dry-roasted Soybeans contain 1.4 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.1 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry-roasted Soybeans contain 2.6 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled Soybeans no Salt.