Comparing Nutrients in 300 calories Defatted Soy Meal VS Low-fat Soy Flour

Weight per 300 calories

• Defatted Soy Meal: 89g
• Low-fat Soy Flour: 80.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Defatted Soy Meal or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	7.4% 7.18g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	6.84% 0.11g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.52g	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	NA	34% 13g	38g per day for Men 19-50 years
Protein	78.2% 43.8g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	65% 0.85mg	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	67.4% 270μg	58.3% 233μg	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	NA	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.62% 3.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	21.7% 217mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	143% 1.3mg	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	152% 12mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	54.7% 230mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	110% 2.54mg	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	89% 624mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	65% 2217mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	5.34% 2.94μg	86.4% 47.5μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	0.48% 7.26mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.18g	0.1% 3.7g	3700g per day for Men 19-50 years

Defatted Soy Meal VS Low-fat Soy Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Defatted Soy Meal or Low-fat Soy Flour?

Lets compare vitamin content per 300 calories of Defatted Soy Meal vs Low-fat Soy Flour:

• 300 calories of Defatted Soy Meal have 1.4 times more Vitamin B5 than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Raw Defatted Soy Meal as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Defatted Soy Meal vs Low-fat Soy Flour:

• 300 calories of Defatted Soy Meal have 1.4 times more Copper, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 16.2 times more Selenium than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.
• 300 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Defatted Soy Meal have 1.3 times more Carbohydrate than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 3.4 times more Fat, 4.1 times more Omega 3 and 3.6 times more Omega 6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Defatted Soy Meal provide inadequate amounts of Omega 6