Comparing Nutrients in 1 kilogram Natto VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Natto	Soy Nuts	Recommended Dietary Allowance
Energy	72.8% 2110kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	459% 7.34g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	322% 54.8g	633% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	223% 290g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	142% 54g	213% 81g	38g per day for Men 19-50 years
Protein	346% 194g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Natto	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	173% 2.25mg	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	20% 80μg	513% 2050μg	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	144% 130mg	51% 46mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Soy Nuts	Recommended Dietary Allowance
Calcium	217% 2170mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	741% 6.67mg	1199% 10.8mg	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	1075% 86mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	950% 22mg	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	249% 1740mg	927% 6490mg	700mg per day for Men 19-50 years
Potassium	214% 7290mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	275% 30.3mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	15% 550g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Soy Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Natto versus 1 kg of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Natto vs Soy Nuts:

• 1 kilogram of Natto has 2.8 times more Vitamin C than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 2.7 times more Vitamin B1, 4 times more Vitamin B2, more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 25.6 times more Vitamin B9 and 1.6 times more Vitamin K than Natto.
• 1 kilogram of Natto have insufficient amounts of Vitamin B3
• Both Natto as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Natto vs Soy Nuts:

• 1 kilogram of Natto has 1.6 times more Calcium and 2.2 times more Iron than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Natto.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry-roasted Soybeans contains 2.1 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Natto.