Comparing Nutrients in 1 kilogram Boiled Soybeans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Natto	34%	44%	22%

Macro Nutrients

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Energy	59.3% 1720kcal	72.8% 2110kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	374% 6g	459% 7.34g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	322% 54.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	98% 127g	130g per day for Men 19-50 years
Sugars	41.4% 30g	67.4% 49g	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	158% 60g	142% 54g	38g per day for Men 19-50 years
Protein	325% 182g	346% 194g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	100% 1.3mg	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	135% 540μg	20% 80μg	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	19% 17mg	144% 130mg	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	23.3% 3.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Calcium	102% 1020mg	217% 2170mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	741% 6.67mg	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	643% 51.4mg	1075% 86mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	664% 15.3mg	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	350% 2450mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	214% 7290mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	160% 88μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	275% 30.3mg	11mg per day for Men 19-50 years
Water	17% 626g	15% 550g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Natto per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Natto:

• 1 kilogram of Boiled Soybeans has 1.5 times more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 35 times more Vitamin E than Natto.
• While 1 kg of Natto contains 7.6 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• 1 kilogram of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled Soybeans no Salt as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Natto:

• 1 kilogram of Boiled Soybeans has 1.4 times more Phosphorus than Natto.
• While 1 kg of Natto contains 2.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 2.6 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Natto contains 1.5 times more Carbohydrate and 1.6 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per one kilogram.