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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Roasted Soybeans with Salt	Soy Nuts	Recommended Dietary Allowance
Energy	73.4% 2127kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	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	26.3% 19g	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	211% 80.3g	97% 36.7g	38g per day for Men 19-50 years
Protein	312% 175g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Nuts	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Nuts	Recommended Dietary Allowance
Calcium	62.6% 626mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	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	221% 17.7mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	235% 1647mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	0.098% 3.63g	3700g per day for Men 19-50 years

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

• Roasted Soybeans with Salt have more Vitamin A, 1.3 times more Vitamin B3 and 1.4 times more Vitamin K than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 2.1 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Dry-roasted Soybeans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Roasted Soybeans with Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Soybeans with Salt have 81.5 times more Sodium than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Zinc than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Dry-roasted Soybeans have similar amounts of Calcium, Iron, Manganese, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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