Comparing Nutrients in 14 ounces Soy Nuts VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	61.4% 1782kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	295% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	84.6% 32g	185% 70.3g	38g per day for Men 19-50 years
Protein	307% 172g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	63.5% 0.83mg	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	203% 814μg	209% 837μg	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	20.3% 18.3mg	9.7% 8.73mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	365% 3.3mg	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	196% 15.7mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	372% 8.56mg	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	368% 2576mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Roasted Soybeans with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Soy Nuts vs Roasted Soybeans with Salt:

• 14 ounces of Soy Nuts have 4.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 2.1 times more Vitamin C than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Dry-roasted Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Nuts vs Roasted Soybeans with Salt:

• 14 ounces of Soy Nuts have 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Zinc than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 81.5 times more Sodium than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt contain similar levels of Calcium, Iron, Manganese, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Roasted Soybeans with Salt contain 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 14 ounces.