Comparing Nutrients in 1 pound Soy Nuts VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Energy	70.2% 2037kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	118% 154g	130g per day for Men 19-50 years
Sugars	NA	103% 74.5g	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	209% 79.4g	38g per day for Men 19-50 years
Protein	351% 196g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	200% 2.6mg	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	346% 1383μg	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	0% 0mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	63.5% 635mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	2049% 18.4mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2127% 957μg	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	437% 3057mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Soy Flour, defatted per 1 lb

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

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

• 1 pound of Soy Nuts has 3 times more Vitamin B2, more Vitamin C and 9 times more Vitamin K than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry-roasted Soybeans.
• 1 pound of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Soy Nuts has 11.4 times more Selenium and 1.9 times more Zinc than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 1.7 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.7 times more Potassium than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 1.4 times more Energy, 17.7 times more Fat, 23 times more Saturated Fat, 22.9 times more Omega 3 and 22.9 times more Omega 6 than Soy Flour, defatted.
• While 1 lb of Soy flour, defatted contains 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted offer comparable quantities of Carbohydrate and Protein per one pound.