Comparing Nutrients in 7 ounces Soy Nuts VS Roasted Soy Flour

Macros Ratio

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

Macro Nutrients

	Soy Nuts	Roasted Soy Flour	Recommended Dietary Allowance
Energy	30.7% 891kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	44.2% 57.5g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	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	42.3% 16g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	154% 86g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	70.6% 0.85mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	102% 407μg	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	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	27.8% 278mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	98% 7.84mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	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	184% 1288mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.2% 7.56g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Soy Nuts have more Vitamin C than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 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 Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soy Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Nuts vs Roasted Soy Flour:

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

Comparison of macro-nutrients per 7 ounces:

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