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Comparing Nutrients in 300 calories Low-fat Soy FlourVS Defatted Soy Meal

Weight per 300 calories

Low-fat Soy Flour
80.6g
Defatted Soy Meal
89g

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

Which food has more nutrients per 300 calories - Low-fat Soy Flour or Defatted Soy Meal?

Macros Ratio

Protein Fat Carbs

Low-fat Soy Flour
50%
20%
30%
Defatted Soy Meal
54%
6%
40%
300 kcal ▼

Macro Nutrients

Low-fat Soy Flourvs Defatted Soy Meal
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
7.4%7.18g
Fat
2.2%2.13g
7.18 gvs2.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
3.25%1.04g
Saturated Fat
0.75%0.24g
1.04 gvs0.24 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
28%0.45g
Omega 3
6.84%0.11g
0.45 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
17.4%2.95g
Omega 6
4.82%0.82g
2.95 gvs0.82 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
19%24.7g
Carbohydrate
24.6%32g
24.7 gvs32 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
10.4%7.52g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.52 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
34%13g
Fiber
NA
13 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
71.7%40g
Protein
78.2%43.8g
40 gvs43.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Low-fat Soy Flourvs Defatted Soy Meal
0.18%1.6μg
Vitamin A
0.2%1.8μg
RAE, retinol activity equivalents
1.6 μgvs1.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
73%0.88mg
Vitamin B1
51.3%0.62mg
Thiamine
0.88 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
17.4%0.23mg
Vitamin B2
17%0.22mg
Riboflavin
0.23 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
15%2.38mg
Vitamin B3
14.4%2.3mg
Niacin, nicotinic acid, niacinamide
2.38 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
25%1.25mg
Vitamin B5
35.3%1.76mg
Pantothenic acid
1.25 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
65%0.85mg
Vitamin B6
39%0.51mg
Pyridoxine
0.85 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
58.3%233μg
Vitamin B9
67.4%270μg
Folates and Folic Acid
233 μgvs270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.96%0.44mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.44 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.62%3.15μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.15 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Low-fat Soy Flourvs Defatted Soy Meal
23%230mg
Calcium
21.7%217mg
230 mgvs217 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
143%1.3mg
Copper
198%1.8mg
1.3 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
82.7%6.6mg
Iron
152%12mg
6.6 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
54.7%230mg
Magnesium
65%272mg
230 mgvs272 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
110%2.54mg
Manganese
147%3.4mg
2.54 mgvs3.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
77.8%544mg
Phosphorus
89%624mg
544 mgvs624 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
49.6%1685mg
Potassium
65%2217mg
1685 mgvs2217 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
86.4%47.5μg
Selenium
5.34%2.94μg
47.5 μgvs2.94 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.48%7.26mg
Sodium
0.18%2.67mg
7.26 mgvs2.67 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
30%3.3mg
Zinc
41%4.5mg
3.3 mgvs4.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.1%3.7g
Water
0.17%6.18g
3.7 gvs6.18 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Low-fat Soy Flour vs Defatted Soy Meal:
Comparing minerals per 300 calories for Low-fat Soy Flour vs Defatted Soy Meal:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Low-fat Soy FlourVS SoymilkDefatted Soy MealVS Soymilk
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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