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Comparing Nutrients in 100 calories Roasted Soybeans with SaltVS Soy Nuts

Weight per 100 calories

Roasted Soybeans with Salt
21.3g
Soy Nuts
22.3g

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

Which food has more nutrients per 100 calories - Roasted Soybeans with Salt or Soy Nuts?

Macros Ratio

Protein Fat Carbs

Roasted Soybeans with Salt
31%
45%
24%
Soy Nuts
36%
40%
24%
100 kcal ▼

Macro Nutrients

Roasted Soybeans with Saltvs Soy Nuts
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5.6%5.4g
Fat
4.96%4.8g
5.4 gvs4.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.45%0.78g
Saturated Fat
2.18%0.7g
0.78 gvs0.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
22.6%0.36g
Omega 3
20%0.32g
0.36 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16%2.7g
Omega 6
14%2.4g
2.7 gvs2.4 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 .

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4.96%6.44g
Carbohydrate
4.96%6.45g
6.44 gvs6.45 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.24%0.9g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.9 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 .

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

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

Find Legumes rich in Sucrose
9.93%3.77g
Fiber
4.75%1.8g
3.77 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
14.7%8.2g
Protein
17.2%9.65g
8.2 gvs9.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Soybeans with Saltvs Soy Nuts
0.24%2.13μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.13 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.78%0.021mg
Vitamin B1
7.93%0.095mg
Thiamine
0.021 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.38%0.031mg
Vitamin B2
13%0.17mg
Riboflavin
0.031 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
1.88%0.3mg
Vitamin B3
1.47%0.24mg
Niacin, nicotinic acid, niacinamide
0.3 mgvs0.24 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
1.93%0.097mg
Vitamin B5
2.1%0.11mg
Pantothenic acid
0.097 mgvs0.11 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
3.4%0.044mg
Vitamin B6
3.85%0.05mg
Pyridoxine
0.044 mgvs0.05 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
11.2%45μg
Vitamin B9
11.4%45.7μg
Folates and Folic Acid
45 μgvs45.7 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 .

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0.52%0.47mg
Vitamin C
1.14%1.02mg
Ascorbic acid
0.47 mgvs1.02 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.3%0.19mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.19 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.96%10.7μg
Vitamin K
6.87%8.24μg
Phytomenadione or phylloquinone
10.7 μgvs8.24 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Soybeans with Saltvs Soy Nuts
2.94%29.4mg
Calcium
3.1%31mg
29.4 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
19.6%0.18mg
Copper
26.7%0.24mg
0.18 mgvs0.24 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
10.4%0.83mg
Iron
11%0.88mg
0.83 mgvs0.88 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
7.36%31mg
Magnesium
12%50.8mg
31 mgvs50.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
20%0.46mg
Manganese
21%0.49mg
0.46 mgvs0.49 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
11%77.4mg
Phosphorus
20.6%145mg
77.4 mgvs145 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.2%313mg
Potassium
8.93%304mg
313 mgvs304 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.4%4.07μg
Selenium
7.8%4.3μg
4.07 μgvs4.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
2.3%34.8mg
Sodium
0.03%0.45mg
34.8 mgvs0.45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
6.1%0.67mg
Zinc
9.66%1.06mg
0.67 mgvs1.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.011%0.42g
Water
0.005%0.18g
0.42 gvs0.18 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Roasted Soybeans with Salt vs Soy Nuts:
Comparing minerals per 100 calories for Roasted Soybeans with Salt vs Soy Nuts:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Roasted Soybeans with SaltVS MisoSoy NutsVS Miso
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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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