Comparing Nutrients in 300 calories Roasted Soybeans with Salt VS Low-fat Soy Flour

Weight per 300 calories

• Roasted Soybeans with Salt: 64g
• Low-fat Soy Flour: 80.6g

Roasted Soybeans with Salt have 1.3 times more energy per 100g than Low-fat Soy Flour. It has very high energy density when compared to other foods. Low-fat Soy Flour having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	7.4% 7.18g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	15% 19.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	29.8% 11.3g	34% 13g	38g per day for Men 19-50 years
Protein	44% 24.7g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	33.7% 135μg	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	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	3.9% 0.58mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.2μg	2.62% 3.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	31% 2.5mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	54.7% 230mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	33% 232mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	49.6% 1685mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	86.4% 47.5μg	55μg per day for Men 19-50 years
Sodium	6.95% 104mg	0.48% 7.26mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.1% 3.7g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Low-fat Soy Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Low-fat Soy Flour?

Lets compare vitamin content per 300 calories of Roasted Soybeans with Salt vs Low-fat Soy Flour:

• 300 calories of Roasted Soybeans with Salt have 10.3 times more Vitamin K than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 13.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Soybeans with Salt.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 300 calories of Low-fat Soy Flour have insufficient amounts of Vitamin K
• Both Roasted Soybeans with Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Soybeans with Salt vs Low-fat Soy Flour:

• 300 calories of Roasted Soybeans with Salt have 14.4 times more Sodium than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 2.6 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Selenium and 1.6 times more Zinc than Roasted Soybeans with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Soybeans with Salt have 2.3 times more Fat, 2.3 times more Saturated Fat, 2.4 times more Omega 3 and 2.7 times more Omega 6 than Low-fat Soy Flour.
• While 300 kcal of Low-fat Soy Flour contain 1.3 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Protein than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Low-fat Soy Flour offer comparable quantities of Energy and Fiber per 300 calories.