Comparing Nutrients in 100 grams Soy Nuts VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Soy Nuts	Roasted Soy Flour	Recommended Dietary Allowance
Energy	15.5% 449kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	9.77% 3.13g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	63.3% 10.8g	64% 11g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.6g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.6% 0.43mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	27% 0.35mg	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	56.8% 227μg	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	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	14% 140mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	247% 2.22mg	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	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	90% 2.08mg	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	93% 649mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.77mg	32.5% 3.58mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Roasted Soy Flour per 100 g

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

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

• 100 grams of Soy Nuts have more Vitamin C than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 3.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soy Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Soy Nuts have 1.4 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 1.3 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Dry-roasted Soybeans.
• Both Soy Nuts and Roasted Soy Flour contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

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