Comparing Nutrients in 300 calories Soy Flour, defattedVS Low-fat Soy Flour

Weight per 300 calories

Soy Flour, defatted

92g

Low-fat Soy Flour

80.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Soy Flour, defatted or Low-fat Soy Flour?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Low-fat Soy Flour

50%

20%

30%

300 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Low-fat Soy Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

7.4%7.18g

1.1 gvs7.18 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.39%0.12g

Saturated Fat

3.25%1.04g

0.12 gvs1.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g

Omega 3

28%0.45g

0.058 gvs0.45 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g

Omega 6

17.4%2.95g

0.43 gvs2.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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24%31g

Carbohydrate

19%24.7g

31 gvs24.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.8%15g

Sugars

10.4%7.52g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs7.52 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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42.3%16g

Fiber

34%13g

16 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84.3%47.2g

Protein

71.7%40g

47.2 gvs40 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Soy Flour, defattedvs Low-fat Soy Flour

0.2%1.83μg

Vitamin A

0.18%1.6μg

RAE, retinol activity equivalents

1.83 μgvs1.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.4%0.64mg

Vitamin B1

73%0.88mg

Thiamine

0.64 mgvs0.88 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B2

17.4%0.23mg

Riboflavin

0.23 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg

Vitamin B3

15%2.38mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs2.38 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36.7%1.83mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.83 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40.5%0.53mg

Vitamin B6

65%0.85mg

Pyridoxine

0.53 mgvs0.85 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70%280μg

Vitamin B9

58.3%233μg

Folates and Folic Acid

280 μgvs233 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.73%0.11mg

Vitamin E

2.96%0.44mg

Tocopherols and Tocotrienols

0.11 mgvs0.44 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.13%3.76μg

Vitamin K

2.62%3.15μg

Phytomenadione or phylloquinone

3.76 μgvs3.15 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Flour, defattedvs Low-fat Soy Flour

22%221mg

Calcium

23%230mg

221 mgvs230 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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414%3.73mg

Copper

143%1.3mg

3.73 mgvs1.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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106%8.48mg

Iron

82.7%6.6mg

8.48 mgvs6.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.3%266mg

Magnesium

54.7%230mg

266 mgvs230 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.77mg

Manganese

110%2.54mg

2.77 mgvs2.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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430%194μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

194 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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88.3%618mg

Phosphorus

77.8%544mg

618 mgvs544 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64.3%2187mg

Potassium

49.6%1685mg

2187 mgvs1685 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.84%1.56μg

Selenium

86.4%47.5μg

1.56 μgvs47.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.22%18.3mg

Sodium

0.48%7.26mg

18.3 mgvs7.26 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.5%2.26mg

Zinc

30%3.3mg

2.26 mgvs3.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.65g

Water

0.1%3.7g

6.65 gvs3.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Low-fat Soy Flour:

Soy flour, defatted has 1.5 times more Vitamin B5 and 1.2 times more Vitamin B9 than Low-fat Soy Flour.
While Low-fat Soy Flour contains 1.4 times more Vitamin B1 and 1.6 times more Vitamin B6 than Soy flour, defatted.
Both Soy flour, defatted and Low-fat Soy Flour have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 300 kcal.
Both Soy flour, defatted as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Soy Flour, defatted vs Low-fat Soy Flour:

Soy flour, defatted has 2.9 times more Copper, 1.3 times more Iron and 1.3 times more Potassium than Low-fat Soy Flour.
While Low-fat Soy Flour contains 30.5 times more Selenium and 1.5 times more Zinc than Soy flour, defatted.
Both Soy flour, defatted and Low-fat Soy Flour have similar amounts of Calcium, Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soy flour, defatted has 1.3 times more Carbohydrate, 2 times more Sugars and 1.2 times more Fiber than Low-fat Soy Flour.
While Low-fat Soy Flour contains 6.4 times more Fat, 8.3 times more Saturated Fat, 7.7 times more Omega 3 and 6.8 times more Omega 6 than Soy flour, defatted.
Both Soy flour, defatted and Low-fat Soy Flour have similar amounts of Energy and Protein per 300 kcal.
Both Soy flour, defatted as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy Flour, defattedVS Defatted Soy MealLow-fat Soy FlourVS Defatted Soy Meal

Compare Foods

Comparing Nutrients in 300 calories Soy Flour, defattedVS Low-fat Soy Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Soy Flour, defatted or Low-fat Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: