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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Soy Flour	33%	40%	27%

Macro Nutrients

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Energy	64% 1861kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	420% 6.72g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	295% 50g	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	23% 16.7g	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	185% 70.3g	100% 38g	38g per day for Men 19-50 years
Protein	273% 153g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	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	209% 837μg	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	9.7% 8.73mg	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	24% 3.6mg	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	54.8% 548mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	365% 3.3mg	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	193% 15.5mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	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	206% 1441mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	172% 5834mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.55% 20.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Soy Flour:

• 14 ounces of Roasted Soybeans with Salt have more Vitamin C than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 5.8 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• 14 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Soy Flour:

• 14 ounces of Roasted Soybeans with Salt have 2.5 times more Selenium and 12.5 times more Sodium than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Soybeans with Salt have 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.8 times more Fiber than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 1.8 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.