Comparing Nutrients in 1 pound Soy Nuts VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Energy	70.2% 2037kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	29% 38g	130g per day for Men 19-50 years
Sugars	NA	18.8% 13.6g	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	71.6% 27.2g	38g per day for Men 19-50 years
Protein	351% 196g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Soybeans	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	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	81.6% 1.06mg	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	61.2% 245μg	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	8.57% 7.7mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Calcium	63.5% 635mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	205% 1.85mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	163% 3.74mg	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	159% 1111mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Soybeans per 1 lb

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

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

• 1 pound of Soy Nuts has 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.9 times more Vitamin K than Boiled Soybeans.
• Both Soy Nuts and Boiled Soybeans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Nuts vs Boiled Soybeans:

• 1 pound of Soy Nuts has 1.4 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.1 times more Zinc than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 1.3 times more Iron than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 2.6 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled Soybeans.