Comparing Nutrients in 7 ounces Soy Nuts VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Energy	30.7% 891kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	154% 86g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Soybeans	Recommended Dietary Allowance
Calcium	27.8% 278mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	71% 1.64mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.35% 124g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.8 times more Vitamin B9, 2.7 times more Vitamin C and 1.9 times more Vitamin K than Boiled Soybeans no Salt.
• Both Dry-roasted Soybeans and Boiled Soybeans no Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Nuts vs Boiled Soybeans:

• Dry-roasted Soybeans have 1.4 times more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.1 times more Zinc than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.3 times more Iron and 78.2 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans have 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, 3.5 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Boiled Soybeans no Salt.
• Both Dry-roasted Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.