Comparing Nutrients in 100 calories Defatted Soy Meal VS Low-fat Soy Flour

Weight per 100 calories

• Defatted Soy Meal: 29.7g
• Low-fat Soy Flour: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Defatted Soy Meal or Low-fat Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.3% 0.036g	9.32% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	6.33% 8.23g	130g per day for Men 19-50 years
Sugars	NA	3.46% 2.5g	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0.066% 0.59μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.73% 0.074mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.7% 0.28mg	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	22.5% 90μg	19.4% 77.7μg	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	0% 0mg	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	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	7.24% 72.4mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	47.8% 0.43mg	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	51% 4.07mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	18.2% 76.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	37% 0.85mg	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	29.7% 208mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	28.8% 16μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	0.16% 2.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.033% 1.24g	3700g per day for Men 19-50 years

Defatted Soy Meal VS Low-fat Soy Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Defatted Soy Meal or Low-fat Soy Flour?

Lets compare vitamin content per 100 calories of Defatted Soy Meal vs Low-fat Soy Flour:

• 100 calories of Defatted Soy Meal have 1.4 times more Vitamin B5 than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Raw Defatted Soy Meal as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Defatted Soy Meal vs Low-fat Soy Flour:

• 100 calories of Defatted Soy Meal have 1.4 times more Copper, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 16.2 times more Selenium than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour contain similar levels of Calcium, Magnesium and Phosphorus per 100 calories.
• 100 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Defatted Soy Meal have 1.3 times more Carbohydrate than Low-fat Soy Flour.
• While 100 kcal of Low-fat Soy Flour contain 3.4 times more Fat, 4.1 times more Omega 3 and 3.6 times more Omega 6 than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Low-fat Soy Flour offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Defatted Soy Meal provide inadequate amounts of Omega 6