Comparing Nutrients in 100 grams Roasted Soy Flour VS Natto

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Natto	34%	44%	22%

Macro Nutrients

	Roasted Soy Flour	Natto	Recommended Dietary Allowance
Energy	15% 439kcal	7.28% 211kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	6.74% 4.9g	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	25.5% 9.7g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	68% 38g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Natto	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10% 0.13mg	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	56.8% 227μg	2% 8μg	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	14.4% 13mg	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	13.2% 1.98mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Natto	Recommended Dietary Allowance
Calcium	19% 188mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	74% 0.67mg	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	72.8% 5.82mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	66.4% 1.53mg	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	68% 476mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	21.4% 729mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.58mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Natto per 100 g

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

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

• 100 grams of Roasted Soy Flour have 2.6 times more Vitamin B1, 5 times more Vitamin B2, more Vitamin B3, 5.6 times more Vitamin B5, 2.7 times more Vitamin B6, 28.4 times more Vitamin B9, 198 times more Vitamin E and 3.1 times more Vitamin K than Natto.
• While 100 g of Natto contain more Vitamin C than Roasted Full-fat Soy Flour.
• 100 grams of Roasted Soy Flour have insufficient amounts of Vitamin C
• 100 grams of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Roasted Full-fat Soy Flour as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Soy Flour vs Natto:

• 100 grams of Roasted Soy Flour have 3.3 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus and 2.8 times more Potassium than Natto.
• While 100 g of Natto contain 1.5 times more Iron than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Natto contain similar levels of Calcium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Soy Flour have 2.1 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 2.4 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 2 times more Protein than Natto.