Comparing Nutrients in 7 ounces Soy Nuts VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Energy	30.7% 891kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	NA	45% 32.6g	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	42.3% 16g	91% 34.7g	38g per day for Men 19-50 years
Protein	154% 86g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	87.6% 1.14mg	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	102% 407μg	151% 605μg	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	10% 9.13mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	27.8% 278mg	48% 478mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	896% 8.07mg	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	98% 7.84mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	930% 419μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	184% 1288mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	139% 4731mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Soy Flour, defatted per 7 oz

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

Lets compare vitamin content per 7 ounces of Soy Nuts vs Soy Flour, defatted:

• 7 ounces of Soy Nuts have 3 times more Vitamin B2, more Vitamin C and 9 times more Vitamin K than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry-roasted Soybeans.
• 7 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Nuts vs Soy Flour, defatted:

• 7 ounces of Soy Nuts have 11.4 times more Selenium and 1.9 times more Zinc than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 1.7 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.7 times more Potassium than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Nuts have 1.4 times more Energy, 17.7 times more Fat, 23 times more Saturated Fat, 22.9 times more Omega 3 and 22.9 times more Omega 6 than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted offer comparable quantities of Carbohydrate and Protein per seven ounces.