Comparing Nutrients in 100 grams Soybeans VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Energy	15.4% 446kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	9.77% 3.13g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	63.3% 10.8g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	10% 7.33g	NA	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	21.3% 8.1g	38g per day for Men 19-50 years
Protein	65% 36.5g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Soy Nuts	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	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	17.3% 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	51.3% 205μg	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	5.1% 4.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Soy Nuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	120% 1.08mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	95% 2.2mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	43.4% 4.77mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.022% 0.8g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 100 g.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Soy Nuts:

• Raw Soybeans have 2 times more Calcium, 1.5 times more Copper, 4 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Dry-roasted Soybeans.
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Manganese, Phosphorus, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of macro-nutrients per 100 g
• Both Raw Soybeans and Dry-roasted Soybeans have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Soybeans as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.