Comparing Nutrients in 5 ounces Soybeans VS Soy Nuts

Macros Ratio

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

Macro Nutrients

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	89.8% 15.3g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	92% 51.7g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	39.3% 393mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.031% 1.13g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybeans vs Soy Nuts:

• Raw Soybeans have 2 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of macro-nutrients per 5 oz
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.