Comparing Nutrients in 7 ounces Natto VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Energy	14.4% 419kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	35.7% 0.46mg	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	3.97% 16μg	26.8% 107μg	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	28.7% 25.8mg	3.75% 3.37mg	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	0.13% 0.02mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.2% 46μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Boiled Soybeans	Recommended Dietary Allowance
Calcium	43% 431mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	89.7% 0.81mg	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	213% 17mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	71% 1.64mg	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	49.3% 345mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	42.5% 1447mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	54.7% 6mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Boiled Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Natto versus 7 oz of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Natto vs Boiled Soybeans:

• 7 ounces of Natto have 1.2 times more Vitamin B5, 7.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.5 times more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 35 times more Vitamin E than Natto.
• Both Natto and Boiled Soybeans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Natto as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Natto vs Boiled Soybeans:

• 7 ounces of Natto have 2.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 1.2 times more Selenium and 2.6 times more Zinc than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.4 times more Phosphorus than Natto.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Natto have 1.2 times more Energy, 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Sugars than Boiled Soybeans.
• Both Natto and Boiled Soybeans offer comparable quantities of Fiber and Protein per seven ounces.