Comparing Nutrients in 100 grams Soybeans VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Energy	15.4% 446kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	10% 7.33g	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	24.5% 9.3g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	65% 36.5g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	94% 375μg	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	6.67% 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	5.67% 0.85mg	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	27.7% 277mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	196% 15.7mg	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	101% 704mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	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	44.5% 4.9mg	32.5% 3.58mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Roasted Soy Flour per 100 g

Compare the macro and micronutrient content in 100 g of Soybeans 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 Soybeans vs Roasted Soy Flour:

• 100 grams of Soybeans have 2.1 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Raw 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 Soybeans vs Roasted Soy Flour:

• 100 grams of Soybeans have 1.5 times more Calcium, 2.7 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Zinc than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 1.3 times more Copper and 1.3 times more Magnesium than Raw Soybeans.
• Both Soybeans and Roasted Soy Flour contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

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