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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	23% 665kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	18.2% 13.2g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	98% 54.6g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Low-fat Soy Flour	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	114% 1.5mg	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	102% 410μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	19.6% 196mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	252% 2.27mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	194% 4.47mg	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	73.5% 515mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	61.3% 2084mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	49.2% 27μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.18% 6.53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted Soybeans with Salt versus 5 oz of Low-fat 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 Low-fat Soy Flour:

• 5 ounces of Roasted Soybeans with Salt have more Vitamin C, 1.7 times more Vitamin E and 12.9 times more Vitamin K than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 10.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Soybeans with Salt.
• 5 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Low-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 Low-fat Soy Flour:

• 5 ounces of Roasted Soybeans with Salt have 18.1 times more Sodium than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 2.1 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Roasted Soybeans with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Soybeans with Salt have 1.3 times more Energy, 2.9 times more Fat, 2.8 times more Saturated Fat, 3.1 times more Omega 3 and 3.5 times more Omega 6 than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 2.2 times more Sugars and 1.3 times more Protein than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Low-fat Soy Flour offer comparable quantities of Carbohydrate and Fiber per five ounces.