Comparing Nutrients in 1 pound Soy Nuts VS Natto

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Natto	34%	44%	22%

Macro Nutrients

	Soy Nuts	Natto	Recommended Dietary Allowance
Energy	70.2% 2037kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	NA	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	97% 36.7g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	351% 196g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Natto	Recommended Dietary Allowance
Calcium	63.5% 635mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	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	224% 18mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	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	421% 2944mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	6.75% 250g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.7 times more Vitamin B1, 4 times more Vitamin B2, more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 25.6 times more Vitamin B9 and 1.6 times more Vitamin K than Natto.
• While Natto contains 2.8 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Nuts vs Natto:

• Dry-roasted Soybeans have 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Natto.
• While Natto contains 1.6 times more Calcium, 2.2 times more Iron and 68.8 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans have 2.1 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Natto.
• Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.