Comparing Nutrients in 100 grams Soy Flour VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Energy	15% 434kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	4.14% 3g	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	25.3% 9.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	67.5% 38g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	18% 0.23mg	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	86.3% 345μg	13.5% 54μg	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	1.9% 1.7mg	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	13% 1.95mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Boiled Soybeans	Recommended Dietary Allowance
Calcium	20.6% 206mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	45.2% 0.41mg	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	79.6% 6.37mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	36% 0.82mg	2.3mg per day for Men 19-50 years
Molybdenum	698% 314μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.6% 494mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Boiled Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of Soy Flour versus 100 g of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Soy Flour vs Boiled Soybeans:

• 100 grams of Soy Flour have 3.7 times more Vitamin B1, 4.1 times more Vitamin B2, 10.8 times more Vitamin B3, 8.9 times more Vitamin B5, 2 times more Vitamin B6, 6.4 times more Vitamin B9, 5.6 times more Vitamin E and 3.6 times more Vitamin K than Boiled Soybeans.
• Both Raw Full-fat Soy Flour as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soy Flour vs Boiled Soybeans:

• 100 grams of Soy Flour have 2 times more Calcium, 7.2 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium and 3.4 times more Zinc than Boiled Soybeans.
• Both Soy Flour and Boiled Soybeans contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soy Flour have 2.5 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 3.8 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Boiled Soybeans.