Comparing Nutrients in 7 ounces Soybeans VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Energy	30.5% 885kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	46% 60g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	48.6% 18.5g	91% 34.7g	38g per day for Men 19-50 years
Protein	129% 72.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	186% 744μg	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	13.2% 12mg	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	11.2% 1.7mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	55% 550mg	48% 478mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	389% 31mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	200% 1397mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	139% 4731mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	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	88.2% 9.7mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.39% 14.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soybeans 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 Soybeans vs Soy Flour, defatted:

• 7 ounces of Soybeans have 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.2 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and 11.5 times more Vitamin K than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Soybeans.
• 7 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C and Vitamin E
• Both Raw 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 Soybeans vs Soy Flour, defatted:

• 7 ounces of Soybeans have 1.7 times more Iron, 10.5 times more Selenium and 2 times more Zinc than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 2.5 times more Copper and 1.3 times more Potassium than Raw Soybeans.
• Both Soybeans and Soy Flour, defatted contain similar levels of Calcium, Magnesium, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soybeans have 1.4 times more Energy, 16.3 times more Fat, 21.2 times more Saturated Fat, 21.1 times more Omega 3 and 21.1 times more Omega 6 than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 2.2 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Raw Soybeans.
• Both Soybeans and Soy Flour, defatted offer comparable quantities of Carbohydrate per seven ounces.