Comparing Nutrients in 300 calories Roasted Soybeans VS Soy protein isolate, potassium type

Weight per 300 calories

• Roasted Soybeans: 64g
• Soy protein isolate, potassium type: 94g

Roasted Soybeans have 1.5 times more energy per 100g than Soy protein isolate, potassium type. It has very high energy density when compared to other foods. Soy protein isolate, potassium type having high energy density.

Which food has more nutrients per 300 calories - Roasted Soybeans or Soy protein isolate, potassium type?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Roasted Soybeans	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.22% 0.072g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	29.8% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	44% 24.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	7.2% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	7.2% 0.093mg	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	33.7% 135μg	41% 164μg	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	1.56% 1.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	166% 1.5mg	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	31% 2.5mg	169% 13.6mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	8.68% 36.4mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	60.7% 1.4mg	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	33% 232mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	3.1% 46.7mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	34.2% 3.77mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.13% 4.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Soybeans vs Soy protein isolate, potassium type:

• Soybeans roasted without salt have 5.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Soy protein isolate, potassium type.
• While Soy protein isolate, potassium type contains 2.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Soy protein isolate, potassium type have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Soybeans roasted without salt as well as Soy protein isolate, potassium type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Soybeans vs Soy protein isolate, potassium type:

• Soybeans roasted without salt have 2.5 times more Magnesium and 16.3 times more Selenium than Soy protein isolate, potassium type.
• While Soy protein isolate, potassium type contains 1.9 times more Calcium, 2.8 times more Copper, 5.4 times more Iron, 3.1 times more Phosphorus, 1.6 times more Potassium, 18.3 times more Sodium and 1.9 times more Zinc than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Soy protein isolate, potassium type have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soybeans roasted without salt have 32.8 times more Fat, 32.7 times more Saturated Fat, 33.1 times more Omega 3, 32.8 times more Omega 6, 8 times more Carbohydrate and more Fiber than Soy protein isolate, potassium type.
• While Soy protein isolate, potassium type contains 3.3 times more Protein than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Soy protein isolate, potassium type have similar amounts of Energy per 300 kcal.
• Both Soybeans roasted without salt as well as Soy protein isolate, potassium type have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.