Comparing Nutrients in 1 kilogram Roasted Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	151% 4390kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	225% 219g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	911% 14.6g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	640% 109g	633% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	223% 290g	130g per day for Men 19-50 years
Sugars	105% 76g	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	255% 97g	213% 81g	38g per day for Men 19-50 years
Protein	680% 381g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	343% 4.12mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	724% 9.4mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 33mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	270% 3.5mg	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	568% 2270μg	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	592% 710μg	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	188% 1880mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	2468% 22.2mg	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	728% 58.2mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	879% 3690mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	903% 20.8mg	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	680% 4760mg	927% 6490mg	700mg per day for Men 19-50 years
Potassium	600% 20410mg	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% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	325% 35.8mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Soy Nuts per 1 kg

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

• 1 kilogram of Roasted Soy Flour has 1.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin K than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Soy Flour vs Soy Nuts:

• 1 kilogram of Roasted Soy Flour has 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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