Comparing Nutrients in 5 ounces Soy Nuts VS Natto

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Natto	34%	44%	22%

Macro Nutrients

	Soy Nuts	Natto	Recommended Dietary Allowance
Energy	22% 636kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	45.7% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	9.56% 6.93g	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	30.2% 11.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	110% 61.4g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	14% 0.18mg	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	72.6% 291μg	2.83% 11.3μg	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	7.24% 6.52mg	20.5% 18.4mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Natto	Recommended Dietary Allowance
Calcium	20% 198mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	105% 0.95mg	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	70% 5.6mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	94% 2.17mg	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	131% 920mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	2.1% 78g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.7 times more Vitamin B1, 4 times more Vitamin B2, more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 25.6 times more Vitamin B9 and 1.6 times more Vitamin K than Natto.
• While Natto contains 2.8 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Nuts vs Natto:

• Dry-roasted Soybeans have 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Natto.
• While Natto contains 1.6 times more Calcium, 2.2 times more Iron and 68.8 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Soybeans have 2.1 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Natto.
• Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.