Comparing Nutrients in 1 pound Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	68% 1969kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	101% 131g	130g per day for Men 19-50 years
Sugars	47% 34g	NA	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	115% 43.5g	97% 36.7g	38g per day for Men 19-50 years
Protein	306% 172g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	78.5% 1.02mg	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	391% 1565μg	232% 930μg	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	0% 0mg	23% 21mg	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	59% 8.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	93% 934mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	544% 4.9mg	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	361% 29mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	431% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Soy Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Soy Flour vs Soy Nuts:

• 1 pound of Soy Flour has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains more Vitamin C than Raw Full-fat Soy Flour.
• 1 pound of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Flour vs Soy Nuts:

• 1 pound of Soy Flour has 1.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 1.3 times more Phosphorus and 2.6 times more Selenium than Raw Full-fat Soy Flour.
• Both Soy Flour and Soy Nuts contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Full-fat Soy Flour and Dry-roasted Soybeans have similar amounts of macro-nutrients per 1 lb
• Both Soy Flour and Soy Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one pound.