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

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	8.04% 1.37g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	31.7% 41g	130g per day for Men 19-50 years
Sugars	NA	17.3% 12.5g	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	56.6% 21.5g	38g per day for Men 19-50 years
Protein	130% 73g	120% 67g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Defatted Soy Meal VS Low-fat Soy Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Defatted Soy Meal have 1.4 times more Vitamin B5 than Low-fat Soy Flour.
• While 500 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 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• 500 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Defatted Soy Meal have 1.3 times more Carbohydrate than Low-fat Soy Flour.
• While 500 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 500 calories.
• 500 calories of Defatted Soy Meal provide inadequate amounts of Omega 6