Comparing Nutrients in 5 ounces Soymilk VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Soymilk	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	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	6.85% 8.9g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	7.8% 5.66g	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	2.24% 0.85g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	8.28% 4.64g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	6.38% 25.5μg	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	0% 0mg	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	1.04% 0.16mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	10.5% 73.7mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.18% 6.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk VS Low-fat Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk 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 Soymilk vs Low-fat Soy Flour:

• 5 oz of Low-fat Soy Flour contain 18.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5.8 times more Vitamin B3, 4.2 times more Vitamin B5, 13.6 times more Vitamin B6, 16.1 times more Vitamin B9, 5 times more Vitamin E and 1.3 times more Vitamin K than Soymilk Unfortified.
• 5 ounces of Soymilk have insufficient amounts of Vitamin E
• Both Soymilk Unfortified as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soymilk vs Low-fat Soy Flour:

• 5 ounces of Soymilk have 5.7 times more Sodium and 19.1 times more Water than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 11.4 times more Calcium, 12.5 times more Copper, 12.8 times more Iron, 11.4 times more Magnesium, 14.1 times more Manganese, 13 times more Phosphorus, 17.7 times more Potassium, 12.3 times more Selenium and 34.2 times more Zinc than Soymilk Unfortified.
• 5 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Low-fat Soy Flour contain 6.9 times more Energy, 5.1 times more Fat, 6.3 times more Saturated Fat, 7.4 times more Omega 3, 6.3 times more Omega 6, 4.9 times more Carbohydrate, 2.3 times more Sugars, 26.7 times more Fiber and 15.2 times more Protein than Soymilk Unfortified.
• 5 ounces of Soymilk provide inadequate amounts of Energy and Fiber