Comparing Nutrients in 1 kilogram Soy Nuts VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Energy	155% 4490kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	226% 164g	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	213% 81g	461% 175g	38g per day for Men 19-50 years
Protein	774% 433g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	442% 5.74mg	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	513% 2050μg	763% 3050μg	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	51% 46mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	140% 1400mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	4517% 40.7mg	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	494% 39.5mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	927% 6490mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	0.22% 8g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Soy Flour, defatted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Soy Flour, defatted:

• 1 kilogram of Soy Nuts has 3 times more Vitamin B2, more Vitamin C and 9 times more Vitamin K than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry-roasted Soybeans.
• 1 kilogram of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Soy Flour, defatted:

• 1 kilogram of Soy Nuts has 11.4 times more Selenium and 1.9 times more Zinc than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 1.7 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.7 times more Potassium than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 1.4 times more Energy, 17.7 times more Fat, 23 times more Saturated Fat, 22.9 times more Omega 3 and 22.9 times more Omega 6 than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted offer comparable quantities of Carbohydrate and Protein per one kilogram.