Comparing Nutrients in 7 ounces Boiled Soybeans VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	11.8% 341kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	127% 21.6g	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	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	21% 15g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	64.5% 36g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	53.6% 0.7mg	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	113% 450μg	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	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	4.63% 0.69mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	20.2% 202mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	490% 4.4mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	179% 4.12mg	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	135% 945mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.2% 7.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Roasted Soy Flour per 7 oz

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

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

• 7 oz of Roasted Full-fat Soy Flour contain 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 4.2 times more Vitamin B9, 5.7 times more Vitamin E and 3.7 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Roasted Full-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 Boiled Soybeans vs Roasted Soy Flour:

• 7 oz of Roasted Full-fat Soy Flour contain 1.8 times more Calcium, 5.5 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 4 times more Potassium and 3.1 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Roasted Soy Flour contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Full-fat Soy Flour contain 2.6 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 3.6 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled Soybeans no Salt.