Comparing Nutrients in 1 pound Boiled Soybeans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Natto	34%	44%	22%

Macro Nutrients

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Energy	27% 780kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	30.6% 22g	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	71.6% 27.2g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	147% 82.6g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	45.4% 0.59mg	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	61.2% 245μg	9.07% 36.3μg	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	8.57% 7.7mg	65.5% 59mg	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	10.6% 1.6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Calcium	46.3% 463mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	336% 3.03mg	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	291% 23.3mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	301% 6.93mg	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	159% 1111mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	7.67% 284g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Natto per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Soybeans versus 1 lb of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Soybeans vs Natto:

• 1 pound of Boiled Soybeans has 1.5 times more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 35 times more Vitamin E than Natto.
• While 1 lb of Natto contains 7.6 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin C
• 1 pound of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled Soybeans no Salt as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Soybeans vs Natto:

• 1 pound of Boiled Soybeans has 1.4 times more Phosphorus than Natto.
• While 1 lb of Natto contains 2.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 2.6 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Natto contains 1.5 times more Carbohydrate and 1.6 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per one pound.