Comparing Nutrients in 100 grams Soy Flour VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Energy	15% 434kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	9.77% 3.13g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	63.3% 10.8g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	NA	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	21.3% 8.1g	38g per day for Men 19-50 years
Protein	67.5% 38g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Soy Nuts	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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	17.3% 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	51.3% 205μg	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	5.1% 4.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Soy Nuts	Recommended Dietary Allowance
Calcium	20.6% 206mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	120% 1.08mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	95% 2.2mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	43.4% 4.77mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.022% 0.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Soy Nuts per 100 g

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

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

• 100 grams of Soy Flour have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain more Vitamin C than Raw Full-fat Soy Flour.
• 100 grams of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Full-fat Soy Flour as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soy Flour vs Soy Nuts:

• 100 grams of Soy Flour have 1.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium and 1.8 times more Potassium than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 1.3 times more Phosphorus and 2.6 times more Selenium than Raw Full-fat Soy Flour.
• Both Soy Flour and Soy Nuts contain similar levels of Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Raw Full-fat Soy Flour and Dry-roasted Soybeans have similar amounts of macro-nutrients per 100 g
• Both Soy Flour and Soy Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.