Comparing Nutrients in 5 ounces Roasted Soybeans with Salt VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Roasted Soybeans with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Energy	23% 665kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	37% 48g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	32% 23.3g	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	66% 25g	65.3% 25g	38g per day for Men 19-50 years
Protein	98% 54.6g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	62.6% 0.81mg	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	74.8% 299μg	108% 432μg	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	3.46% 3.1mg	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	8.6% 1.3mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	19.6% 196mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	640% 5.76mg	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	69% 5.53mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	186% 4.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	665% 299μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.5% 515mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	61.3% 2084mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	49.2% 27μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Soy Flour, defatted per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Soybeans with Salt versus 5 oz of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Soybeans with Salt vs Soy Flour, defatted:

• 5 ounces of Roasted Soybeans with Salt have more Vitamin C, 7.6 times more Vitamin E and 12.3 times more Vitamin K than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Soybeans with Salt.
• 5 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C and Vitamin E
• Both Roasted Soybeans with Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Soybeans with Salt vs Soy Flour, defatted:

• 5 ounces of Roasted Soybeans with Salt have 11.2 times more Selenium, 8.2 times more Sodium and 1.3 times more Zinc than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 1.7 times more Calcium, 4.9 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Roasted Soybeans with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Soybeans with Salt have 1.4 times more Energy, 20.8 times more Fat, 27 times more Saturated Fat, 26.9 times more Omega 3 and 26.9 times more Omega 6 than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 3.9 times more Sugars and 1.3 times more Protein than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour, defatted offer comparable quantities of Carbohydrate and Fiber per five ounces.