Comparing Nutrients in 1 kilogram Soy Flour VS Roasted Soybeans with Salt

Macros Ratio

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

Macro Nutrients

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	150% 4340kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	232% 302g	130g per day for Men 19-50 years
Sugars	103% 75g	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	675% 378g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	206% 2060mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Roasted Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Flour versus 1 kg of Roasted Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soy Flour vs Roasted Soybeans with Salt:

• 1 kilogram of Soy Flour has 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.
• While 1 kg of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Flour vs Roasted Soybeans with Salt:

• 1 kilogram of Soy Flour has 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2.5 times more Selenium and 12.5 times more Sodium than Raw Full-fat Soy Flour.
• Both Soy Flour and Roasted Soybeans with Salt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Flour has 1.8 times more Sugars than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 1.8 times more Fiber than Raw Full-fat Soy Flour.
• Both Soy Flour and Roasted Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per one kilogram.