Comparing Nutrients in 7 ounces Soybeans VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	30.5% 885kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	46% 60g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	48.6% 18.5g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	129% 72.4g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	186% 744μg	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	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	55% 550mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	389% 31mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	200% 1397mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	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	88.2% 9.7mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.2% 7.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Roasted Soy Flour per 7 oz

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

• 7 ounces of Soybeans have 2.1 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Raw 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 Soybeans vs Roasted Soy Flour:

• 7 ounces of Soybeans have 1.5 times more Calcium, 2.7 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Zinc than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 1.3 times more Copper and 1.3 times more Magnesium than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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