Comparing Nutrients in 14 ounces Soybeans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Flour	33%	40%	27%

Macro Nutrients

	Soybeans	Soy Flour	Recommended Dietary Allowance
Energy	61% 1770kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	37% 12g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	97% 127g	130g per day for Men 19-50 years
Sugars	40% 29g	41% 29.8g	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	97% 37g	100% 38g	38g per day for Men 19-50 years
Protein	259% 145g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	141% 1.83mg	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	372% 1488μg	342% 1369μg	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	26.5% 24mg	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	22.5% 3.37mg	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Flour	Recommended Dietary Allowance
Calcium	110% 1099mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	1288% 11.6mg	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	779% 62.3mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	393% 9.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2769% 1246μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	399% 2794mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Soy Flour per 14 oz

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

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

• 14 ounces of Soybeans have 1.5 times more Vitamin B1 and more Vitamin C than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Soy Flour provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Soybeans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soybeans vs Soy Flour:

• 14 ounces of Soybeans have 1.3 times more Calcium, 2.5 times more Iron, 1.4 times more Phosphorus, 2.4 times more Selenium and 1.2 times more Zinc than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 1.8 times more Copper, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Soybeans.
• Both Soybeans and Soy Flour contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw Soybeans and Raw Full-fat Soy Flour have similar amounts of macro-nutrients per 14 oz
• Both Soybeans and Soy Flour offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.