Comparing Nutrients in 100 grams Soy Nuts VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Energy	15.5% 449kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	9.77% 3.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	63.3% 10.8g	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	22.3% 29g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	21.3% 8.1g	46% 17.5g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	35.6% 0.43mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 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	51.3% 205μg	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	5.1% 4.6mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	14% 140mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	49.4% 3.95mg	116% 9.24mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	93% 649mg	96% 674mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.77mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.2% 7.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Soy Flour, defatted per 100 g

Compare the macro and micronutrient content in 100 g of Soy Nuts 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 Soy Nuts vs Soy Flour, defatted:

• 100 grams of Soy Nuts have 3 times more Vitamin B2, more Vitamin C and 9 times more Vitamin K than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry-roasted Soybeans.
• 100 grams of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Soy Nuts have 11.4 times more Selenium and 1.9 times more Zinc than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 1.7 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.7 times more Potassium than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soy Nuts have 1.4 times more Energy, 17.7 times more Fat, 23 times more Saturated Fat, 22.9 times more Omega 3 and 22.9 times more Omega 6 than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 2.2 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Soy Flour, defatted offer comparable quantities of Carbohydrate and Protein per 100 grams.