Comparing Nutrients in 1 pound Roasted Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	68.7% 1991kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	101% 131g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	116% 44g	97% 36.7g	38g per day for Men 19-50 years
Protein	309% 173g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	156% 1.87mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	257% 1030μg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	85.3% 853mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	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	330% 26.4mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	399% 1674mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	410% 9.42mg	431% 9.9mg	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	308% 2159mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	272% 9258mg	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	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	148% 16.2mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Soy Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Soy Flour vs Soy Nuts:

• 1 pound of Roasted Soy Flour has 1.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin K than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Soy Flour vs Soy Nuts:

• 1 pound of Roasted Soy Flour has 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

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