Comparing Nutrients in 7 ounces Soy Flour VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	29.7% 861kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	46% 60g	130g per day for Men 19-50 years
Sugars	20.5% 15g	11.5% 8.33g	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	50% 19g	92% 35g	38g per day for Men 19-50 years
Protein	134% 75g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	25.8% 3.87mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	41% 409mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	183% 1.64mg	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	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	186% 4.3mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Roasted Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Soy Flour vs Roasted Soybeans with Salt:

• 7 ounces of Soy Flour have 5.8 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain more Vitamin C than Raw Full-fat Soy Flour.
• 7 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Flour vs Roasted Soybeans with Salt:

• 7 ounces of Soy Flour have 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 2.5 times more Selenium and 12.5 times more Sodium than Raw Full-fat Soy Flour.
• Both Soy Flour and Roasted Soybeans with Salt contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour have 1.8 times more Sugars than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 1.8 times more Fiber than Raw Full-fat Soy Flour.
• Both Soy Flour and Roasted Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.