Comparing Nutrients in 7 ounces Defatted Soy Meal VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	23% 669kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.8% 71.2g	46.8% 60.8g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	83.6% 31.8g	38g per day for Men 19-50 years
Protein	174% 98g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	160% 2.1mg	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	150% 601μg	143% 574μg	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	0% 0mg	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	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	48.4% 484mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	353% 3.18mg	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	340% 27mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	145% 607mg	135% 566mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	272% 6.25mg	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	199% 1391mg	191% 1340mg	700mg per day for Men 19-50 years
Potassium	145% 4941mg	122% 4148mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.25% 9.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Soy Meal VS Low-fat Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Defatted Soy Meal versus 7 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Defatted Soy Meal vs Low-fat Soy Flour:

• 7 ounces of Defatted Soy Meal have 1.3 times more Vitamin B5 than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 1.6 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Defatted Soy Meal as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Defatted Soy Meal vs Low-fat Soy Flour:

• 7 ounces of Defatted Soy Meal have 1.3 times more Copper, 1.7 times more Iron, 1.2 times more Manganese and 1.2 times more Zinc than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 17.8 times more Selenium than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low-fat Soy Flour contain 3.7 times more Fat, 4.8 times more Saturated Fat, 4.5 times more Omega 3 and 4 times more Omega 6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.