Comparing Nutrients in 1 pound Roasted Soybeans with Salt VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Soy Flour	33%	40%	27%

Macro Nutrients

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Energy	73.4% 2127kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	274% 46.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	111% 145g	130g per day for Men 19-50 years
Sugars	26.3% 19g	47% 34g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	312% 175g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	161% 2.1mg	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	391% 1565μg	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	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	27.5% 4.13mg	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	62.6% 626mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	1472% 13.2mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	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	320% 2241mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Soy Flour per 1 lb

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

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

• 1 pound of Roasted Soybeans with Salt has more Vitamin C than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 5.8 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• 1 pound of Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Soybeans with Salt has 2.5 times more Selenium and 12.5 times more Sodium than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.8 times more Fiber than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 1.8 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per one pound.