Comparing Nutrients in 5 ounces Soy Flour VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Energy	21.2% 615kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	9.1% 12g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	5.87% 4.25g	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	36% 13.6g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	25.5% 0.33mg	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	122% 489μg	19% 76.5μg	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	2.68% 2.4mg	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	18.4% 2.76mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Calcium	29% 292mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	64% 0.58mg	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	113% 9.03mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	50.8% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Boiled Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy Flour versus 5 oz of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy Flour vs Boiled Soybeans:

• 5 ounces of Soy Flour have 3.7 times more Vitamin B1, 4.1 times more Vitamin B2, 10.8 times more Vitamin B3, 8.9 times more Vitamin B5, 2 times more Vitamin B6, 6.4 times more Vitamin B9, 5.6 times more Vitamin E and 3.6 times more Vitamin K than Boiled Soybeans.
• Both Raw Full-fat Soy Flour as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Flour vs Boiled Soybeans:

• 5 ounces of Soy Flour have 2 times more Calcium, 7.2 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium and 3.4 times more Zinc than Boiled Soybeans.
• Both Soy Flour and Boiled Soybeans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Flour have 2.5 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 3.8 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled Soybeans.