Comparing Nutrients in 1 pound Boiled Soybeans with Salt VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Boiled Soybeans with Salt	Roasted Soybeans	Recommended Dietary Allowance
Energy	27% 780kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	105% 137g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	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	71.6% 27.2g	211% 80.3g	38g per day for Men 19-50 years
Protein	147% 82.6g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Roasted Soybeans	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Roasted Soybeans	Recommended Dietary Allowance
Calcium	46.3% 463mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	417% 3.76mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	426% 9.8mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	7.67% 284g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Roasted Soybeans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Soybeans with Salt vs Roasted Soybeans:

• 1 pound of Boiled Soybeans with Salt has 1.6 times more Vitamin B1 and 2 times more Vitamin B2 than Roasted Soybeans.
• While 1 lb of Soybeans roasted without salt contains 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Roasted Soybeans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Boiled Soybeans with Salt as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Soybeans with Salt vs Roasted Soybeans:

• 1 pound of Boiled Soybeans with Salt has 1.3 times more Iron and 59.3 times more Sodium than Roasted Soybeans.
• While 1 lb of Soybeans roasted without salt contains 1.4 times more Calcium, 2 times more Copper, 1.7 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Selenium and 2.7 times more Zinc than Boiled Soybeans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soybeans roasted without salt contains 2.7 times more Energy, 2.8 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 3, 2.8 times more Omega 6, 3.6 times more Carbohydrate, 3 times more Fiber and 2.1 times more Protein than Boiled Soybeans with Salt.