Comparing Nutrients in 7 ounces Roasted Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	30% 871kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	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	46.4% 60.3g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	21% 15g	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	50.7% 19.2g	42.3% 16g	38g per day for Men 19-50 years
Protein	135% 75.6g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	113% 450μg	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	0% 0mg	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	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	37.3% 373mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	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	144% 11.5mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	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	135% 945mg	184% 1288mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	0.2% 7.56g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Soy Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Soy Flour 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 Roasted Soy Flour vs Soy Nuts:

• 7 ounces of Roasted Soy Flour have 1.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin K than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Full-fat Soy Flour 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 Roasted Soy Flour vs Soy Nuts:

• 7 ounces of Roasted Soy Flour have 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Soy Nuts contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Roasted Full-fat Soy Flour and Dry-roasted Soybeans have similar amounts of macro-nutrients per 7 oz
• Both Roasted Soy Flour and Soy Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.