Comparing Nutrients in 300 calories Soy NutsVS Natto

Weight per 300 calories

Soy Nuts

66.8g

Natto

142g

Soy Nuts have 2.1 times more energy per 100g than Natto. It has very high energy density when compared to other foods. Natto having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Soy Nuts

36%

40%

24%

Natto

34%

44%

22%

300 kcal ▼

Macro Nutrients

Soy Nutsvs Natto

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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15%14.4g

Fat

16%15.6g

14.4 gvs15.6 g

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

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6.53%2.1g

Saturated Fat

7.07%2.26g

2.1 gvs2.26 g

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

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60.3%0.96g

Omega 3

65.2%1.04g

0.96 gvs1.04 g

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

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42.3%7.2g

Omega 6

45.8%7.8g

7.2 gvs7.8 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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15%19.4g

Carbohydrate

14%18g

19.4 gvs18 g

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

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Sugars

9.6%6.95g

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

NA gvs6.95 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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14.2%5.4g

Fiber

20.2%7.68g

5.4 gvs7.68 g

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

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51.7%29g

Protein

49.3%27.6g

29 gvs27.6 g

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

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Vitamins

Soy Nutsvs Natto

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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23.8%0.29mg

Vitamin B1

19%0.23mg

Thiamine

0.29 mgvs0.23 mg

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

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39%0.5mg

Vitamin B2

20.8%0.27mg

Riboflavin

0.5 mgvs0.27 mg

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

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4.4%0.71mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs0 mg

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

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6.32%0.32mg

Vitamin B5

6.1%0.31mg

Pantothenic acid

0.32 mgvs0.31 mg

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

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11.6%0.15mg

Vitamin B6

14.2%0.18mg

Pyridoxine

0.15 mgvs0.18 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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34.2%137μg

Vitamin B9

2.84%11.4μg

Folates and Folic Acid

137 μgvs11.4 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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3.4%3.07mg

Vitamin C

20.5%18.5mg

Ascorbic acid

3.07 mgvs18.5 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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Vitamin E

0.095%0.014mg

Tocopherols and Tocotrienols

NA mgvs0.014 mg

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

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20.6%24.7μg

Vitamin K

27.4%33μg

Phytomenadione or phylloquinone

24.7 μgvs33 μg

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

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Minerals

Soy Nutsvs Natto

9.35%94mg

Calcium

31%309mg

94 mgvs309 mg

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

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80%0.72mg

Copper

105%0.95mg

0.72 mgvs0.95 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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33%2.64mg

Iron

153%12.2mg

2.64 mgvs12.2 mg

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

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36.3%152mg

Magnesium

39%164mg

152 mgvs164 mg

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

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63.4%1.46mg

Manganese

94%2.17mg

1.46 mgvs2.17 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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62%434mg

Phosphorus

35.3%247mg

434 mgvs247 mg

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

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27%911mg

Potassium

30.5%1036mg

911 mgvs1036 mg

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

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23.4%13μg

Selenium

22.7%12.5μg

13 μgvs12.5 μg

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

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0.089%1.34mg

Sodium

0.66%9.95mg

1.34 mgvs9.95 mg

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

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29%3.2mg

Zinc

39%4.3mg

3.2 mgvs4.3 mg

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

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0.014%0.53g

Water

2.1%78.2g

0.53 gvs78.2 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 Soy Nuts vs Natto:

Dry-roasted Soybeans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3 and 12 times more Vitamin B9 than Natto.
While Natto contains 6 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Natto have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Nuts vs Natto:

Dry-roasted Soybeans have 1.8 times more Phosphorus than Natto.
While Natto contains 3.3 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 1.5 times more Manganese and 1.4 times more Zinc than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Natto have similar amounts of Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Natto contains 1.4 times more Fiber than Dry-roasted Soybeans.
Both Dry-roasted Soybeans and Natto have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Dry-roasted Soybeans as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy NutsVS MisoNattoVS MisoSoy NutsVS TempehNattoVS Tempeh

Compare Foods

Comparing Nutrients in 300 calories Soy NutsVS Natto

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: