Comparing Nutrients in 500 calories Soy Nuts VS Roasted Soybeans with Salt

Weight per 500 calories

• Soy Nuts: 111g
• Roasted Soybeans with Salt: 107g

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

Discover which food has more nutrients per 500 calories - Soy Nuts or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	79.3% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	6.18% 4.48g	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	23.7% 9.02g	49.7% 19g	38g per day for Men 19-50 years
Protein	86% 48.2g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	17% 0.22mg	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	57% 228μg	56.2% 225μg	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	5.7% 5.12mg	2.6% 2.35mg	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	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41.2μg	44.8% 53.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	98% 0.88mg	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	55% 4.4mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	100% 2.3mg	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	103% 723mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.23mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.056% 2.08g	3700g per day for Men 19-50 years

Soy Nuts VS Roasted Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Nuts or Roasted Soybeans with Salt?

Lets compare vitamin content per 500 calories of Soy Nuts vs Roasted Soybeans with Salt:

• 500 calories of Soy Nuts have 4.5 times more Vitamin B1 and 5.4 times more Vitamin B2 than Roasted Soybeans with Salt.
• While 500 kcal of Roasted Soybeans with Salt contain 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Dry-roasted Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Nuts vs Roasted Soybeans with Salt:

• 500 calories of Soy Nuts have 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While 500 kcal of Roasted Soybeans with Salt contain 78 times more Sodium than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt contain similar levels of Calcium, Iron, Manganese, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Roasted Soybeans with Salt contain 2.1 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 calories.