Comparing Nutrients in 100 grams Roasted Soybeans with Salt VS Soy Flour

Macros Ratio

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

Macro Nutrients

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Energy	16% 469kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	24.6% 32g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	10.3% 7.5g	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	46.6% 17.7g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	69% 38.6g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	35.5% 0.46mg	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	52.8% 211μg	86.3% 345μg	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	2.44% 2.2mg	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	6.07% 0.91mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	14% 138mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	324% 2.92mg	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	48.8% 3.9mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 363mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Soy Flour per 100 g

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

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

• 100 grams of Roasted Soybeans with Salt have more Vitamin C than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 5.8 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Roasted Soybeans with Salt.
• 100 grams of Soy Flour have insufficient amounts of Vitamin C
• Both Roasted Soybeans with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Roasted Soybeans with Salt have 2.5 times more Selenium and 12.5 times more Sodium than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 1.5 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour contain similar levels of Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Soybeans with Salt have 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 3, 1.2 times more Omega 6 and 1.8 times more Fiber than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 1.8 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Soy Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.