Comparing Nutrients in 300 calories Boiled SoybeansVS Roasted Soybeans with Salt

Weight per 300 calories

Boiled Soybeans

174g

Roasted Soybeans with Salt

64g

Roasted Soybeans with Salt have 2.7 times more energy per unit of mass than Boiled Soybeans no Salt, which is very high in comparison to other foods. Boiled Soybeans having above average energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or Roasted Soybeans with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Roasted Soybeans with Salt

31%

45%

24%

300 kcal ▼

Macro Nutrients

Boiled Soybeansvs Roasted Soybeans with Salt

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

16.7%16.2g

15.6 gvs16.2 g

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

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7.07%2.26g

Saturated Fat

7.34%2.35g

2.26 gvs2.35 g

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

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65%1.04g

Omega 3

67.7%1.1g

1.04 gvs1.1 g

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

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46%7.8g

Omega 6

47.6%8.1g

7.8 gvs8.1 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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11.2%14.6g

Carbohydrate

15%19.3g

14.6 gvs19.3 g

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

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7.2%5.23g

Sugars

3.7%2.7g

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

5.23 gvs2.7 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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27.5%10.5g

Fiber

29.8%11.3g

10.5 gvs11.3 g

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

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56.7%31.8g

Protein

44%24.7g

31.8 gvs24.7 g

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

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Vitamins

Boiled Soybeansvs Roasted Soybeans with Salt

0%0μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

0 μgvs6.4 μg

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

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22.5%0.27mg

Vitamin B1

5.33%0.064mg

Thiamine

0.27 mgvs0.064 mg

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

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38.2%0.5mg

Vitamin B2

7.13%0.093mg

Riboflavin

0.5 mgvs0.093 mg

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

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4.35%0.7mg

Vitamin B3

5.64%0.9mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs0.9 mg

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

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6.24%0.31mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

0.31 mgvs0.29 mg

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

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31.4%0.41mg

Vitamin B6

10.2%0.13mg

Pyridoxine

0.41 mgvs0.13 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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23.5%94μg

Vitamin B9

33.7%135μg

Folates and Folic Acid

94 μgvs135 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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3.3%2.97mg

Vitamin C

1.56%1.4mg

Ascorbic acid

2.97 mgvs1.4 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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4.07%0.61mg

Vitamin E

3.9%0.58mg

Tocopherols and Tocotrienols

0.61 mgvs0.58 mg

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

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28%33.5μg

Vitamin K

27%32.2μg

Phytomenadione or phylloquinone

33.5 μgvs32.2 μg

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

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Minerals

Boiled Soybeansvs Roasted Soybeans with Salt

17.8%178mg

Calcium

8.83%88.3mg

178 mgvs88.3 mg

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

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79%0.71mg

Copper

59%0.53mg

0.71 mgvs0.53 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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112%8.97mg

Iron

31%2.5mg

8.97 mgvs2.5 mg

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

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35.7%150mg

Magnesium

22%93mg

150 mgvs93 mg

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

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62.5%1.44mg

Manganese

60%1.4mg

1.44 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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61%427mg

Phosphorus

33%232mg

427 mgvs232 mg

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

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26.4%898mg

Potassium

27.7%940mg

898 mgvs940 mg

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

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23%12.7μg

Selenium

22.2%12.2μg

12.7 μgvs12.2 μg

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

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0.12%1.74mg

Sodium

6.95%104mg

1.74 mgvs104 mg

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

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18.2%2mg

Zinc

18.3%2mg

2 mgvs2 mg

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

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2.95%109g

Water

0.034%1.25g

109 gvs1.25 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 Boiled Soybeans vs Roasted Soybeans with Salt:

Boiled Soybeans no Salt have 4.2 times more Vitamin B1, 5.4 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.1 times more Vitamin C than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Roasted Soybeans with Salt have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 300 kcal.
Both Boiled Soybeans no Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Roasted Soybeans with Salt:

Boiled Soybeans no Salt have 2 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium and 1.8 times more Phosphorus than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 59.8 times more Sodium than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Roasted Soybeans with Salt have similar amounts of Manganese, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Soybeans no Salt have 1.9 times more Sugars and 1.3 times more Protein than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 1.3 times more Carbohydrate than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Roasted Soybeans with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Fiber per 300 kcal.
Both Boiled Soybeans no Salt as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SoybeansVS Soy NutsRoasted Soybeans with SaltVS Soy Nuts

Compare Foods

Comparing Nutrients in 300 calories Boiled SoybeansVS Roasted Soybeans with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Soybeans or Roasted Soybeans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: