Comparing Nutrients in 5 ounces Soybeans VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	21.8% 632kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	92% 51.7g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	39.3% 393mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soybeans vs Roasted Soybeans with Salt:

• Raw Soybeans have 8.7 times more Vitamin B1, 6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.7 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 10 times more Vitamin A than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 5 oz.
• Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybeans vs Roasted Soybeans with Salt:

• Raw Soybeans have 2 times more Calcium, 2 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 81.5 times more Sodium than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Soybeans have 1.7 times more Sugars than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.