Comparing Nutrients in 500 calories Soy Flour, defattedVS Low-fat Soy Flour

Weight per 500 calories

Soy Flour, defatted

153g

Low-fat Soy Flour

134g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Low-fat Soy Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.92%1.87g

Fat

12.3%12g

1.87 gvs12 g

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

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0.65%0.21g

Saturated Fat

5.4%1.73g

0.21 gvs1.73 g

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

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6.02%0.096g

Omega 3

46.6%0.75g

0.096 gvs0.75 g

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

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4.23%0.72g

Omega 6

29%4.9g

0.72 gvs4.9 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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40%52g

Carbohydrate

31.7%41g

52 gvs41 g

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

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34.6%25g

Sugars

17.3%12.5g

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

25 gvs12.5 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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70.4%26.8g

Fiber

56.6%21.5g

26.8 gvs21.5 g

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

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141%78.7g

Protein

120%67g

78.7 gvs67 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

0.34%3.06μg

Vitamin A

0.3%2.7μg

RAE, retinol activity equivalents

3.06 μgvs2.7 μg

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

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89%1.07mg

Vitamin B1

122%1.46mg

Thiamine

1.07 mgvs1.46 mg

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

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29.8%0.39mg

Vitamin B2

29%0.38mg

Riboflavin

0.39 mgvs0.38 mg

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

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25%4mg

Vitamin B3

24.8%3.97mg

Niacin, nicotinic acid, niacinamide

4 mgvs3.97 mg

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

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61%3.06mg

Vitamin B5

41.7%2.1mg

Pantothenic acid

3.06 mgvs2.1 mg

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

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67.5%0.88mg

Vitamin B6

109%1.4mg

Pyridoxine

0.88 mgvs1.4 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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117%466μg

Vitamin B9

97%388μg

Folates and Folic Acid

466 μgvs388 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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1.22%0.18mg

Vitamin E

4.93%0.74mg

Tocopherols and Tocotrienols

0.18 mgvs0.74 mg

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

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5.22%6.27μg

Vitamin K

4.37%5.24μg

Phytomenadione or phylloquinone

6.27 μgvs5.24 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

37%369mg

Calcium

38.3%383mg

369 mgvs383 mg

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

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691%6.2mg

Copper

239%2.15mg

6.2 mgvs2.15 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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177%14mg

Iron

138%11mg

14 mgvs11 mg

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

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106%443mg

Magnesium

91%383mg

443 mgvs383 mg

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

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201%4.6mg

Manganese

184%4.23mg

4.6 mgvs4.23 mg

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

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717%323μg

Molybdenum

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

323 μgvsNA μg

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

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147%1031mg

Phosphorus

130%907mg

1031 mgvs907 mg

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

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107%3645mg

Potassium

82.6%2809mg

3645 mgvs2809 mg

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

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4.73%2.6μg

Selenium

144%79μg

2.6 μgvs79 μg

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

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2.04%30.6mg

Sodium

0.81%12mg

30.6 mgvs12 mg

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

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34%3.76mg

Zinc

50%5.5mg

3.76 mgvs5.5 mg

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

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0.3%11g

Water

0.17%6.2g

11 gvs6.2 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Soy flour, defatted as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Soy Flour, defattedVS Low-fat Soy Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Soy Flour, defatted or Low-fat Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: