Comparing Nutrients in 100 grams Boiled Soybeans VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Boiled Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Energy	5.93% 172kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	4.05% 1.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	26.3% 4.47g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.36g	26% 34g	130g per day for Men 19-50 years
Sugars	4.14% 3g	22.6% 16.4g	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	15.8% 6g	46% 17.5g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.58% 0.18mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	44% 0.57mg	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	13.5% 54μg	76.3% 305μg	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	1.9% 1.7mg	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	2.33% 0.35mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	10% 102mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	452% 4.07mg	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	64.3% 5.14mg	116% 9.24mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	131% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	469% 211μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	96% 674mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.7% 62.6g	0.2% 7.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Soy Flour, defatted per 100 g

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

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

• 100 grams of Boiled Soybeans have 2.9 times more Vitamin E and 4.7 times more Vitamin K than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 4.5 times more Vitamin B1, 6.5 times more Vitamin B3, 11.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.6 times more Vitamin B9 than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Soy Flour, defatted provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Soy Flour, defatted have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Soybeans have 4.3 times more Selenium than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 2.4 times more Calcium, 10 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 4.6 times more Potassium and 2.1 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Soybeans have 7.4 times more Fat, 9.5 times more Saturated Fat, 9.5 times more Omega 3 and 9.5 times more Omega 6 than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 1.9 times more Energy, 4.1 times more Carbohydrate, 5.5 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Boiled Soybeans no Salt.