Comparing Nutrients in 5 ounces Defatted Soy Meal VS 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	16.5% 478kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7.68% 1.3g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	18.2% 13.2g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	125% 69.7g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	114% 1.5mg	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	107% 429μg	102% 410μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	34.6% 346mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	252% 2.27mg	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	243% 19.4mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	103% 434mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	194% 4.47mg	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	142% 994mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	65.2% 7.17mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.18% 6.53g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Defatted Soy Meal have 1.3 times more Vitamin B5 than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 1.6 times more Vitamin B1 and 1.8 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 five ounces.
• 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 five ounces.

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

• 5 ounces of Defatted Soy Meal have 1.3 times more Copper, 1.7 times more Iron, 1.2 times more Manganese and 1.2 times more Zinc than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 17.8 times more Selenium than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Low-fat Soy Flour contain 3.7 times more Fat, 4.8 times more Saturated Fat, 4.5 times more Omega 3 and 4 times more Omega 6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.