Comparing Nutrients in 5 ounces Soy Nuts VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Energy	22% 636kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	37.2% 6.33g	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	9.1% 12g	130g per day for Men 19-50 years
Sugars	NA	5.87% 4.25g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	110% 61.4g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Soybeans	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	25.5% 0.33mg	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	19% 76.5μg	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	7.24% 6.52mg	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Calcium	20% 198mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	50.8% 1.17mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Soybeans per 5 oz

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

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

• 5 ounces of Soy Nuts have 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.9 times more Vitamin K than Boiled Soybeans.
• Both Soy Nuts and Boiled Soybeans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Nuts vs Boiled Soybeans:

• 5 ounces of Soy Nuts have 1.4 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.1 times more Zinc than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.3 times more Iron than Dry-roasted Soybeans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Nuts have 2.6 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled Soybeans.