Comparing Nutrients in 5 ounces Soybeans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Natto	34%	44%	22%

Macro Nutrients

	Soybeans	Natto	Recommended Dietary Allowance
Energy	21.8% 632kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	14% 18g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	34.7% 13g	20% 7.65g	38g per day for Men 19-50 years
Protein	92% 51.7g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Natto	Recommended Dietary Allowance
Calcium	39.3% 393mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	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	63% 6.93mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Natto per 5 oz

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

Lets compare vitamin content per 5 ounces of Soybeans vs Natto:

• 5 ounces of Soybeans have 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, more Vitamin B3, 3.7 times more Vitamin B5, 2.9 times more Vitamin B6, 46.9 times more Vitamin B9, 85 times more Vitamin E and 2 times more Vitamin K than Natto.
• While 5 oz of Natto contain 2.2 times more Vitamin C than Raw Soybeans.
• 5 ounces of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soybeans vs Natto:

• 5 ounces of Soybeans have 1.3 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Natto.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soybeans have 2.1 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Natto.