Comparing Nutrients in 300 calories Soy Flour VS Soy Flour, defatted

Weight per 300 calories

• Soy Flour: 69g
• Soy Flour, defatted: 92g

Soy Flour has 1.3 times more energy per 100g than Soy Flour, defatted. It has very high energy density when compared to other foods. Soy flour, defatted having high energy density.

Which food has more nutrients per 300 calories - Soy Flour or Soy Flour, defatted?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soy Flour	Soy Flour, defatted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	24% 31g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	20.8% 15g	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	17.5% 6.64g	42.3% 16g	38g per day for Men 19-50 years
Protein	46.7% 26g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0.46% 4.15μg	0.2% 1.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	40.5% 0.53mg	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	59.6% 238μg	70% 280μg	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	9% 1.35mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	3.13% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	14.2% 142mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	414% 3.73mg	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	55% 4.4mg	106% 8.48mg	8mg per day for Men 19-50 years
Magnesium	70.6% 297mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	68.4% 1.57mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	482% 217μg	430% 194μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.8% 341mg	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	64.3% 2187mg	3400mg per day for Men 19-50 years
Selenium	9.43% 5.2μg	2.84% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.22% 18.3mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	20.5% 2.26mg	11mg per day for Men 19-50 years
Water	0.096% 3.57g	0.18% 6.65g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 12.2 times more Vitamin E and 12.9 times more Vitamin K than Soy flour, defatted.
• While Soy flour, defatted contains 1.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Soy flour, defatted have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Full-fat Soy Flour as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Full-fat Soy Flour has 3.3 times more Selenium and 1.2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 1.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Soy flour, defatted have similar amounts of Magnesium and Molybdenum per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Full-fat Soy Flour has 12.8 times more Fat, 16.5 times more Saturated Fat, 16.5 times more Omega 3 and 16.5 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 1.4 times more Carbohydrate, 2.9 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Soy flour, defatted have similar amounts of Energy per 300 kcal.
• Both Raw Full-fat Soy Flour as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.