Comparing Nutrients in 100 grams Soybeans VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	15.4% 446kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	74.4% 12.6g	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	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	10% 7.33g	5.8% 4.2g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	65% 36.5g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.06% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	16% 0.21mg	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	52.8% 211μg	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	2.44% 2.2mg	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	6.07% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	92% 0.83mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	94% 2.16mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	34.7% 19μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soybeans vs Roasted Soybeans with Salt:

• Raw Soybeans have 8.7 times more Vitamin B1, 6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.7 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 10 times more Vitamin A than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 100 g.
• Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Roasted Soybeans with Salt:

• Raw Soybeans have 2 times more Calcium, 2 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 81.5 times more Sodium than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Manganese and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 1.7 times more Sugars than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Raw Soybeans.
• Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.