Comparing Nutrients in 1 pound Soybeans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Natto	34%	44%	22%

Macro Nutrients

	Soybeans	Natto	Recommended Dietary Allowance
Energy	69.8% 2023kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	46% 33.2g	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	111% 42g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	296% 166g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	425% 1701μg	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	30.2% 27.2mg	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	25.7% 3.86mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Natto	Recommended Dietary Allowance
Calcium	126% 1256mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	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	890% 71.2mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	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	456% 3193mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	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	202% 22mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Natto per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Soybeans vs Natto:

• 1 pound of Soybeans has 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, more Vitamin B3, 3.7 times more Vitamin B5, 2.9 times more Vitamin B6, 46.9 times more Vitamin B9, 85 times more Vitamin E and 2 times more Vitamin K than Natto.
• While 1 lb of Natto contains 2.2 times more Vitamin C than Raw Soybeans.
• 1 pound of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soybeans vs Natto:

• 1 pound of Soybeans has 1.3 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Natto.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soybeans has 2.1 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Natto.