Comparing Nutrients in 1 kilogram Soy Nuts VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Energy	155% 4490kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	158% 60g	38g per day for Men 19-50 years
Protein	774% 433g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Calcium	140% 1400mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	358% 8.24mg	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	927% 6490mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.22% 8g	17% 626g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.9 times more Vitamin K than Boiled Soybeans no Salt.
• Both Dry-roasted Soybeans and Boiled Soybeans no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soy Nuts vs Boiled Soybeans:

• Dry-roasted Soybeans have 1.4 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.1 times more Zinc than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.3 times more Iron and 78.2 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 kilogram:

• Dry-roasted Soybeans have 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, 3.5 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled Soybeans no Salt.
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.