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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	64% 1861kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	420% 6.72g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	295% 50g	85.4% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	94% 122g	130g per day for Men 19-50 years
Sugars	23% 16.7g	51% 37g	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	167% 63.5g	38g per day for Men 19-50 years
Protein	273% 153g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	321% 4.17mg	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	287% 1147μg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	54.8% 548mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	365% 3.3mg	706% 6.35mg	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	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	544% 12.5mg	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	206% 1441mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	172% 5834mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.49% 18.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted Soybeans with Salt versus 14 oz of Low-fat 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 Low-fat Soy Flour:

• 14 ounces of Roasted Soybeans with Salt have more Vitamin C, 1.7 times more Vitamin E and 12.9 times more Vitamin K than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 10.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Soybeans with Salt.
• 14 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Low-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 Low-fat Soy Flour:

• 14 ounces of Roasted Soybeans with Salt have 18.1 times more Sodium than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 2.1 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Roasted Soybeans with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Soybeans with Salt have 1.3 times more Energy, 2.9 times more Fat, 2.8 times more Saturated Fat, 3.1 times more Omega 3 and 3.5 times more Omega 6 than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 2.2 times more Sugars and 1.3 times more Protein than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Low-fat Soy Flour offer comparable quantities of Carbohydrate and Fiber per 14 ounces.