Comparing Nutrients in 1 kilogram Soy Flour VS Soy Nuts

Macros Ratio

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

Macro Nutrients

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	150% 4340kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	633% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	223% 290g	130g per day for Men 19-50 years
Sugars	103% 75g	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	253% 96g	213% 81g	38g per day for Men 19-50 years
Protein	675% 378g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	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	863% 3450μg	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	0% 0mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	206% 2060mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	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	796% 63.7mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	950% 22mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	927% 6490mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Soy Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Flour 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 Soy Flour vs Soy Nuts:

• 1 kilogram of Soy Flour has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains more Vitamin C than Raw Full-fat Soy Flour.
• 1 kilogram of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour 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 Soy Flour vs Soy Nuts:

• 1 kilogram of Soy Flour has 1.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 1.3 times more Phosphorus and 2.6 times more Selenium than Raw Full-fat Soy Flour.
• Both Soy Flour and Soy Nuts contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Full-fat Soy Flour and Dry-roasted Soybeans have similar amounts of macro-nutrients per 1 kg
• Both Soy Flour and Soy Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.