Comparing Nutrients in 1 pound Roasted Soybeans with Salt VS Natto

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Natto	34%	44%	22%

Macro Nutrients

	Roasted Soybeans with Salt	Natto	Recommended Dietary Allowance
Energy	73.4% 2127kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	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	26.3% 19g	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	211% 80.3g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	312% 175g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Natto	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Natto	Recommended Dietary Allowance
Calcium	62.6% 626mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	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	221% 17.7mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	235% 1647mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	6.75% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Soybeans with Salt vs Natto:

• Roasted Soybeans with Salt have more Vitamin A, more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 26.4 times more Vitamin B9, 91 times more Vitamin E and 2.2 times more Vitamin K than Natto.
• While Natto contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.9 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Soybeans with Salt vs Natto:

• Roasted Soybeans with Salt have 1.2 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium and 23.3 times more Sodium than Natto.
• While Natto contains 1.6 times more Calcium, 2.2 times more Iron and 28.2 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Natto have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Soybeans with Salt have 2.2 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 2.4 times more Carbohydrate, 3.3 times more Fiber and 2 times more Protein than Natto.
• Both Roasted Soybeans with Salt and Natto have similar amounts of Sugars per 1 lb.
• Both Roasted Soybeans with Salt as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.