Comparing Nutrients in 5 ounces Low-fat Soy Flour VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Soymilk	24%	29%	47%

Macro Nutrients

	Low-fat Soy Flour	Soymilk	Recommended Dietary Allowance
Energy	18% 527kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	7.8% 5.66g	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	59.7% 22.7g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	126% 70.6g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Soymilk	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	8.4% 0.11mg	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	102% 410μg	6.38% 25.5μg	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	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	5.2% 0.78mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Soymilk	Recommended Dietary Allowance
Calcium	40.4% 404mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	20% 0.18mg	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	145% 11.6mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	13.7% 0.32mg	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	137% 957mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Soymilk per 5 oz

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

Lets compare vitamin content per 5 ounces of Low-fat Soy Flour vs Soymilk:

• 5 ounces of Low-fat Soy Flour have 18.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B5, 13.6 times more Vitamin B6, 16.1 times more Vitamin B9, 5 times more Vitamin E and 1.3 times more Vitamin K than Soymilk.
• 5 ounces of Soymilk have insufficient amounts of Vitamin E
• Both Low-fat Soy Flour as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low-fat Soy Flour vs Soymilk:

• 5 ounces of Low-fat Soy Flour have 11.4 times more Calcium, 12.5 times more Copper, 12.8 times more Iron, 11.4 times more Magnesium, 14.1 times more Manganese, 13 times more Phosphorus, 17.7 times more Potassium, 12.3 times more Selenium and 34.2 times more Zinc than Soymilk.
• While 5 oz of Soymilk Unfortified contain 5.7 times more Sodium and 19.1 times more Water than Low-fat Soy Flour.
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low-fat Soy Flour have 6.9 times more Energy, 5.1 times more Fat, 6.3 times more Saturated Fat, 7.4 times more Omega 3, 6.3 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Sugars, 26.7 times more Fiber and 15.2 times more Protein than Soymilk.
• 5 ounces of Soymilk provide inadequate amounts of Energy and Fiber