Comparing Nutrients in 100 grams Soybeans VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Soybeans	Boiled Soybeans	Recommended Dietary Allowance
Energy	15.4% 446kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	26.3% 4.47g	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	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	10% 7.33g	4.14% 3g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	65% 36.5g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18% 0.23mg	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	13.5% 54μg	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	1.9% 1.7mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Soybeans	Recommended Dietary Allowance
Calcium	27.7% 277mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	45.2% 0.41mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	36% 0.82mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	1.7% 62.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soybeans vs Boiled Soybeans:

• Raw Soybeans have 5.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, 6.9 times more Vitamin B9, 3.5 times more Vitamin C, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Boiled Soybeans no Salt.
• Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Boiled Soybeans:

• Raw Soybeans have 2.7 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 2.4 times more Selenium and 4.3 times more Zinc than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 7.3 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 2.6 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3, 2.2 times more Omega 6, 3.6 times more Carbohydrate, 2.4 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Boiled Soybeans no Salt.
• Both Raw Soybeans as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.