Comparing Nutrients in 7 ounces Boiled Soybeans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Natto	34%	44%	22%

Macro Nutrients

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Energy	11.8% 341kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	19.4% 25g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	13.4% 9.7g	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	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	31.3% 12g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	64.5% 36g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	20% 0.26mg	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	26.8% 107μg	3.97% 16μg	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	3.75% 3.37mg	28.7% 25.8mg	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	4.63% 0.69mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	38.2% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Natto	Recommended Dietary Allowance
Calcium	20.2% 202mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	147% 1.32mg	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	128% 10.2mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	132% 3.03mg	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	69.5% 486mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	42.5% 1447mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	54.7% 6mg	11mg per day for Men 19-50 years
Water	3.35% 124g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Natto per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Soybeans vs Natto:

• 7 ounces of Boiled Soybeans have 1.5 times more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 35 times more Vitamin E than Natto.
• While 7 oz of Natto contain 7.6 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• 7 ounces of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Boiled Soybeans no Salt as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Soybeans vs Natto:

• 7 ounces of Boiled Soybeans have 1.4 times more Phosphorus than Natto.
• While 7 oz of Natto contain 2.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 2.6 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Natto contain 1.5 times more Carbohydrate and 1.6 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Natto offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per seven ounces.