Comparing Nutrients in 300 calories NattoVS Roasted Soy Flour

Weight per 300 calories

Natto

142g

Roasted Soy Flour

68.3g

Roasted Full-fat Soy Flour has 2.1 times more energy per unit of mass than Natto, which is very high in comparison to other foods. Natto having above average energy density.

Which food has more nutrients per 300 calories - Natto or Roasted Soy Flour?

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Roasted Soy Flour

32%

42%

26%

300 kcal ▼

Macro Nutrients

Nattovs Roasted 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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16%15.6g

Fat

15.4%15g

15.6 gvs15 g

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

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7.07%2.26g

Saturated Fat

6.75%2.16g

2.26 gvs2.16 g

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

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65.2%1.04g

Omega 3

62.3%1g

1.04 gvs1 g

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

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45.8%7.8g

Omega 6

43.7%7.44g

7.8 gvs7.44 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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14%18g

Carbohydrate

16%20.8g

18 gvs20.8 g

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

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9.6%6.95g

Sugars

7.17%5.2g

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

6.95 gvs5.2 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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20.2%7.68g

Fiber

17.4%6.63g

7.68 gvs6.63 g

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

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49.3%27.6g

Protein

46.5%26g

27.6 gvs26 g

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

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Vitamins

Nattovs Roasted Soy Flour

0%0μg

Vitamin A

0.46%4.1μg

RAE, retinol activity equivalents

0 μgvs4.1 μg

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

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19%0.23mg

Vitamin B1

23.5%0.28mg

Thiamine

0.23 mgvs0.28 mg

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

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20.8%0.27mg

Vitamin B2

49.5%0.64mg

Riboflavin

0.27 mgvs0.64 mg

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

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0%0mg

Vitamin B3

14%2.25mg

Niacin, nicotinic acid, niacinamide

0 mgvs2.25 mg

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

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6.1%0.31mg

Vitamin B5

16.5%0.83mg

Pantothenic acid

0.31 mgvs0.83 mg

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

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14.2%0.18mg

Vitamin B6

18.5%0.24mg

Pyridoxine

0.18 mgvs0.24 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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2.84%11.4μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

11.4 μgvs155 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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20.5%18.5mg

Vitamin C

0%0mg

Ascorbic acid

18.5 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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0.095%0.014mg

Vitamin E

9.02%1.35mg

Tocopherols and Tocotrienols

0.014 mgvs1.35 mg

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

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27.4%33μg

Vitamin K

40.4%48.5μg

Phytomenadione or phylloquinone

33 μgvs48.5 μg

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

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Minerals

Nattovs Roasted Soy Flour

31%309mg

Calcium

13%128mg

309 mgvs128 mg

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

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105%0.95mg

Copper

169%1.5mg

0.95 mgvs1.5 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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153%12.2mg

Iron

49.7%3.98mg

12.2 mgvs3.98 mg

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

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39%164mg

Magnesium

60%252mg

164 mgvs252 mg

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

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94%2.17mg

Manganese

61.7%1.4mg

2.17 mgvs1.4 mg

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

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Molybdenum

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 .

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35.3%247mg

Phosphorus

46.5%325mg

247 mgvs325 mg

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

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30.5%1036mg

Potassium

41%1395mg

1036 mgvs1395 mg

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

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22.7%12.5μg

Selenium

9.3%5.13μg

12.5 μgvs5.13 μg

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

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0.66%9.95mg

Sodium

0.55%8.2mg

9.95 mgvs8.2 mg

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

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39%4.3mg

Zinc

22.2%2.45mg

4.3 mgvs2.45 mg

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

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2.1%78.2g

Water

0.07%2.6g

78.2 gvs2.6 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 Natto vs Roasted Soy Flour:

Natto has more Vitamin C than Roasted Full-fat Soy Flour.
While Roasted Full-fat Soy Flour contains 2.4 times more Vitamin B2, more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 13.6 times more Vitamin B9, 95.2 times more Vitamin E and 1.5 times more Vitamin K than Natto.
Both Natto and Roasted Full-fat Soy Flour have similar amounts of Vitamin B1 per 300 kcal.
Both Natto as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Natto vs Roasted Soy Flour:

Natto has 2.4 times more Calcium, 3.1 times more Iron, 1.5 times more Manganese, 2.4 times more Selenium and 1.8 times more Zinc than Roasted Full-fat Soy Flour.
While Roasted Full-fat Soy Flour contains 1.6 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Natto.

Comparison of macro-nutrients per 300 calories:

Natto has 1.3 times more Sugars than Roasted Full-fat Soy Flour.
Both Natto and Roasted Full-fat Soy Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
Both Natto as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NattoVS TempehRoasted Soy FlourVS TempehNattoVS Soy Flour, defattedRoasted Soy FlourVS Soy Flour, defatted

Compare Foods

Comparing Nutrients in 300 calories NattoVS Roasted Soy Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Natto or Roasted Soy Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: