Comparing Nutrients in 300 calories Soy Flour, defatted VS Soymilk

Weight per 300 calories

• Soy Flour, defatted: 92g
• Soymilk: 556g

Soy Flour, defatted has 6.1 times more energy per 100g than Soymilk. It has high energy density when compared to other foods. Soymilk Unfortified having low energy density.

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Soymilk	24%	29%	47%

Macro Nutrients

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27% 35g	130g per day for Men 19-50 years
Sugars	20.8% 15g	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	42.3% 16g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	33% 0.43mg	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	70% 280μg	25% 100μg	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	0% 0mg	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	0.73% 0.11mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Soymilk	Recommended Dietary Allowance
Calcium	22% 221mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	79% 0.71mg	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	106% 8.48mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	430% 194μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.3% 618mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.3mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	13.2% 489g	3700g per day for Men 19-50 years

Soy Flour, Defatted VS Soymilk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soy Flour, defatted or Soymilk?

Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Soymilk:

• 300 calories of Soy Flour, defatted have 1.9 times more Vitamin B1, 1.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Soymilk.
• While 300 kcal of Soymilk Unfortified contain 1.7 times more Vitamin B2 and 4.4 times more Vitamin K than Soy flour, defatted.
• Both Soy Flour, defatted and Soymilk provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Soy Flour, defatted have insufficient amounts of Vitamin K
• Both Soy flour, defatted as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Soy Flour, defatted vs Soymilk:

• 300 calories of Soy Flour, defatted have 1.6 times more Calcium, 5.2 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 3.3 times more Potassium and 3.4 times more Zinc than Soymilk.
• While 300 kcal of Soymilk Unfortified contain 17.1 times more Selenium, 15.4 times more Sodium and 73.5 times more Water than Soy flour, defatted.
• 300 calories of Soy Flour, defatted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soy Flour, defatted have 4.8 times more Fiber and 2.6 times more Protein than Soymilk.
• While 300 kcal of Soymilk Unfortified contain 8.7 times more Fat, 7.2 times more Omega 3, 7.5 times more Omega 6 and 1.5 times more Sugars than Soy flour, defatted.
• Both Soy Flour, defatted and Soymilk offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Soy Flour, defatted provide inadequate amounts of Omega 3 and Omega 6