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

Macros Ratio

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

Macro Nutrients

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Energy	23% 665kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	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% 43g	35% 45.2g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	66% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	98% 54.6g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	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	74.8% 299μg	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	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	19.6% 196mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	69% 5.53mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	73.5% 515mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	61.3% 2084mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	49.2% 27μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.2% 7.3g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Roasted Soybeans with Salt have more Vitamin C than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 5.8 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Soy Flour:

• 5 ounces of Roasted Soybeans with Salt have 2.5 times more Selenium and 12.5 times more Sodium than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Soybeans with Salt have 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.8 times more Fiber than Soy Flour.
• While 5 oz of Raw Full-fat Soy Flour contain 1.8 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.