Comparing Nutrients in 5 ounces Soybeans VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Flour	33%	40%	27%

Macro Nutrients

	Soybeans	Soy Flour	Recommended Dietary Allowance
Energy	21.8% 632kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	35% 45.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	34.7% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	92% 51.7g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Flour	Recommended Dietary Allowance
Calcium	39.3% 393mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	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	63% 6.93mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Soybeans 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 Soybeans vs Soy Flour:

• 5 ounces of Soybeans have 1.5 times more Vitamin B1 and more Vitamin C than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Soy Flour provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw 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 Soybeans vs Soy Flour:

• 5 ounces of Soybeans have 1.3 times more Calcium, 2.5 times more Iron, 1.4 times more Phosphorus, 2.4 times more Selenium and 1.2 times more Zinc than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 1.8 times more Copper, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Soybeans.
• Both Soybeans and Soy Flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

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