Comparing Nutrients in 5 ounces Soy Nuts VS Soy Flour

Macros Ratio

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

Macro Nutrients

	Soy Nuts	Soy Flour	Recommended Dietary Allowance
Energy	22% 636kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	85.7% 14.6g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	110% 61.4g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	50.3% 0.65mg	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	122% 489μg	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	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Soy Flour	Recommended Dietary Allowance
Calcium	20% 198mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	460% 4.14mg	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	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	989% 445μg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Soy Flour per 5 oz

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

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

• 5 ounces of Soy Nuts have more Vitamin C than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 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 Dry-roasted Soybeans.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Soy Nuts have 1.3 times more Phosphorus, 2.6 times more Selenium and 1.2 times more Zinc than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 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 Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

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