Comparing Nutrients in 7 ounces Soy Flour VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Navy Beans	26%	4%	70%

Macro Nutrients

	Soy Flour	Navy Beans	Recommended Dietary Allowance
Energy	29.7% 861kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	93% 121g	130g per day for Men 19-50 years
Sugars	20.5% 15g	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	50% 19g	80% 30.4g	38g per day for Men 19-50 years
Protein	134% 75g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Navy Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	65.3% 0.85mg	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	171% 685μg	181% 722μg	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	NA	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	25.8% 3.87mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Navy Beans	Recommended Dietary Allowance
Calcium	41% 409mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	184% 1.66mg	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	158% 12.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Soy Flour vs Navy Beans:

• 7 ounces of Soy Flour have 7.1 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 97.5 times more Vitamin E and 28 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.3 times more Vitamin B1 than Raw Full-fat Soy Flour.
• Both Soy Flour and Navy Beans provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Full-fat Soy Flour as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Flour vs Navy Beans:

• 7 ounces of Soy Flour have 1.4 times more Calcium, 3.5 times more Copper, 2.5 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus and 2.1 times more Potassium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.5 times more Selenium than Raw Full-fat Soy Flour.
• Both Soy Flour and Navy Beans contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour have 1.3 times more Energy, 13.8 times more Fat, 17.6 times more Saturated Fat, 2.6 times more Omega 3, 30.7 times more Omega 6, 1.9 times more Sugars and 1.7 times more Protein than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.9 times more Carbohydrate and 1.6 times more Fiber than Raw Full-fat Soy Flour.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6