Comparing Nutrients in 7 ounces Natto VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Natto	Soy Nuts	Recommended Dietary Allowance
Energy	14.4% 419kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	126% 21.4g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	NA	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	42.3% 16g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Natto	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.2% 46μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Soy Nuts	Recommended Dietary Allowance
Calcium	43% 431mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	238% 2.14mg	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	213% 17mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	188% 4.33mg	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	184% 1288mg	700mg per day for Men 19-50 years
Potassium	42.5% 1447mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	54.7% 6mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Soy Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Natto vs Soy Nuts:

• 7 ounces of Natto have 2.8 times more Vitamin C than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 2.7 times more Vitamin B1, 4 times more Vitamin B2, more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 25.6 times more Vitamin B9 and 1.6 times more Vitamin K than Natto.
• 7 ounces of Natto have insufficient amounts of Vitamin B3
• Both Natto as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Natto vs Soy Nuts:

• 7 ounces of Natto have 1.6 times more Calcium and 2.2 times more Iron than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Natto.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 2.1 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Natto.