Comparing Nutrients in 1 pound Soybeans VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	69.8% 2023kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	106% 138g	130g per day for Men 19-50 years
Sugars	46% 33.2g	47.6% 34.5g	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	111% 42g	116% 44g	38g per day for Men 19-50 years
Protein	296% 166g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	122% 1.6mg	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	425% 1701μg	257% 1030μg	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	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	25.7% 3.86mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	126% 1256mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	1119% 10mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	410% 9.42mg	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	308% 2159mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	272% 9258mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Roasted Soy Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Soybeans vs Roasted Soy Flour:

• 1 pound of Soybeans has 2.1 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Soy Flour.
• While 1 lb of Roasted Full-fat Soy Flour contains 2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Raw Soybeans as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soybeans vs Roasted Soy Flour:

• 1 pound of Soybeans has 1.5 times more Calcium, 2.7 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Zinc than Roasted Soy Flour.
• While 1 lb of Roasted Full-fat Soy Flour contains 1.3 times more Copper and 1.3 times more Magnesium than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Soybeans and Roasted Full-fat Soy Flour have similar amounts of macro-nutrients per 1 lb
• Both Soybeans and Roasted Soy Flour offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per one pound.