Comparing Nutrients in 14 ounces Soybeans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	61% 1770kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	88.5% 86g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	358% 5.73g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	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	92% 120g	88.5% 115g	130g per day for Men 19-50 years
Sugars	40% 29g	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	97% 37g	84.6% 32g	38g per day for Men 19-50 years
Protein	259% 145g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	372% 1488μg	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	26.5% 24mg	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	22.5% 3.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	110% 1099mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	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	779% 62.3mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	399% 2794mg	368% 2576mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	159% 5414mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.086% 3.18g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soybeans vs Soy Nuts:

• Raw Soybeans have 2 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of macro-nutrients per 14 oz
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.