Comparing Nutrients in 1 kilogram Boiled Soybeans VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	59.3% 1720kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	374% 6g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	640% 109g	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	234% 304g	130g per day for Men 19-50 years
Sugars	41.4% 30g	105% 76g	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	255% 97g	38g per day for Men 19-50 years
Protein	325% 182g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	270% 3.5mg	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	568% 2270μg	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	0% 0mg	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	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	102% 1020mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	2468% 22.2mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	903% 20.8mg	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	680% 4760mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	17% 626g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Roasted Soy Flour per 1 kg

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

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

• 1 kg of Roasted Full-fat Soy Flour contains 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 4.2 times more Vitamin B9, 5.7 times more Vitamin E and 3.7 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kg of Roasted Full-fat Soy Flour contains 1.8 times more Calcium, 5.5 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 4 times more Potassium and 3.1 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Roasted Soy Flour contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Full-fat Soy Flour contains 2.6 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 3.6 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled Soybeans no Salt.