Comparing Nutrients in 7 ounces Roasted Soybeans with Salt VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Roasted Soybeans with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Energy	32% 931kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	11.5% 8.33g	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	92% 35g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	137% 76.5g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	12% 1.8mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	27.4% 274mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	97% 7.74mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	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	103% 720mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.2% 7.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Roasted Soy Flour per 7 oz

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

• 7 ounces of Roasted Soybeans with Salt have more Vitamin C than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Roasted Soy Flour provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Roasted Soy Flour:

• 7 ounces of Roasted Soybeans with Salt have 2.5 times more Selenium and 13.6 times more Sodium than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 1.4 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Roasted Soy Flour contain similar levels of Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soybeans with Salt have 1.8 times more Fiber than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 1.8 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Roasted Soy Flour offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.