Comparing Nutrients in 1 kilogram Soy Nuts VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	155% 4490kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	774% 433g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Roasted Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Roasted Soybeans with Salt:

• 1 kilogram of Soy Nuts has 4.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 2.1 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 1.3 times more Vitamin B3 and 1.4 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Dry-roasted Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Roasted Soybeans with Salt:

• 1 kilogram of Soy Nuts has 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Zinc than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 81.5 times more Sodium than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt contain similar levels of Calcium, Iron, Manganese, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per one kilogram.