Comparing Nutrients in 5 ounces Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	21.2% 615kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	89.8% 15.3g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	36% 13.6g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	29% 292mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.031% 1.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Soy Nuts per 5 oz

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

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

• 5 ounces of Soy Flour have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain more Vitamin C than Raw Full-fat Soy Flour.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Flour vs Soy Nuts:

• 5 ounces of Soy Flour have 1.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 1.3 times more Phosphorus and 2.6 times more Selenium than Raw Full-fat Soy Flour.
• Both Soy Flour and Soy Nuts contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Full-fat Soy Flour and Dry-roasted Soybeans have similar amounts of macro-nutrients per 5 oz
• Both Soy Flour and Soy Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per five ounces.