Comparing Nutrients in 1 pound Soybeans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	69.8% 2023kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	101% 131g	130g per day for Men 19-50 years
Sugars	46% 33.2g	NA	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	97% 36.7g	38g per day for Men 19-50 years
Protein	296% 166g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Nuts	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	126% 1256mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	544% 4.9mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	431% 9.9mg	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	421% 2944mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.098% 3.63g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soybeans vs Soy Nuts:

• Raw Soybeans have 2 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of macro-nutrients per 1 lb
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.