Comparing Nutrients in 500 calories Low-fat Soy Flour VS Defatted Soy Meal

Weight per 500 calories

• Low-fat Soy Flour: 134g
• Defatted Soy Meal: 148g

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

Which food has more nutrients per 500 calories - Low-fat Soy Flour or Defatted Soy Meal?

Macros Ratio

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

Macro Nutrients

	Low-fat Soy Flour	Defatted Soy Meal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	8.04% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	41% 53.2g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	56.6% 21.5g	NA	38g per day for Men 19-50 years
Protein	120% 67g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Defatted Soy Meal	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	0.33% 2.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	65% 0.84mg	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	97% 388μg	112% 450μg	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	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	38.3% 383mg	36.2% 362mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	330% 2.97mg	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	138% 11mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	245% 5.64mg	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	130% 907mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	82.6% 2809mg	109% 3694mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.3% 4.45mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	68.2% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low-fat Soy Flour vs Defatted Soy Meal:

• Low-fat Soy Flour has 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Defatted Soy Meal.
• While Raw Defatted Soy Meal contains 1.4 times more Vitamin B5 than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Raw Defatted Soy Meal have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Low-fat Soy Flour as well as Raw Defatted Soy Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low-fat Soy Flour vs Defatted Soy Meal:

• Low-fat Soy Flour has 16.2 times more Selenium than Raw Defatted Soy Meal.
• While Raw Defatted Soy Meal contains 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.
• Both Low-fat Soy Flour and Raw Defatted Soy Meal have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Low-fat Soy Flour has 3.4 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 3 and 3.6 times more Omega 6 than Raw Defatted Soy Meal.
• While Raw Defatted Soy Meal contains 1.3 times more Carbohydrate than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Raw Defatted Soy Meal have similar amounts of Energy and Protein per 500 kcal.
• Both Low-fat Soy Flour as well as Raw Defatted Soy Meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.