Comparing Nutrients in 300 calories Soybeans VS Soy Nuts

Weight per 300 calories

• Soybeans: 67.3g
• Soy Nuts: 66.8g

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

Which food has more nutrients per 300 calories - Soybeans or Soy Nuts?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	6.53% 2.1g	32g per day for Men 19-50 years
Omega 3	56% 0.89g	60.3% 0.96g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.68g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	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	16.5% 6.26g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	44% 24.5g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	11.6% 0.15mg	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	63% 252μg	34.2% 137μg	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	4.5% 4.04mg	3.4% 3.07mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	80% 0.72mg	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	132% 10.6mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	36.3% 152mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	63.4% 1.46mg	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	67.6% 474mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	35.6% 1209mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.089% 1.34mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soybeans vs Soy Nuts:

• Raw Soybeans have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybeans vs Soy Nuts:

• Raw Soybeans have 2 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.