Comparing Nutrients in 300 calories SoybeansVS Roasted Soybeans with Salt

Weight per 300 calories

Soybeans

67.3g

Roasted Soybeans with Salt

64g

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

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

Macros Ratio

Protein Fat Carbs

Soybeans

33%

40%

27%

Roasted Soybeans with Salt

31%

45%

24%

300 kcal ▼

Macro Nutrients

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 .

Find Legumes rich in Energy

14%13.4g

Fat

16.7%16.2g

13.4 gvs16.2 g

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

Find Legumes rich in Fat

6.06%1.94g

Saturated Fat

7.34%2.35g

1.94 gvs2.35 g

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

Find Legumes rich in Saturated Fat

56%0.89g

Omega 3

67.7%1.1g

0.89 gvs1.1 g

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

Find Legumes rich in Omega 3

39.3%6.68g

Omega 6

47.6%8.1g

6.68 gvs8.1 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 .

Find Legumes rich in Cholesterol

15.6%20.3g

Carbohydrate

15%19.3g

20.3 gvs19.3 g

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

Find Legumes rich in Carbohydrate

6.8%4.93g

Sugars

3.7%2.7g

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

4.93 gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

16.5%6.26g

Fiber

29.8%11.3g

6.26 gvs11.3 g

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

Find Legumes rich in Fiber

44%24.5g

Protein

44%24.7g

24.5 gvs24.7 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soybeansvs Roasted Soybeans with Salt

0.075%0.67μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

0.67 μgvs6.4 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

49%0.59mg

Vitamin B1

5.33%0.064mg

Thiamine

0.59 mgvs0.064 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

45%0.59mg

Vitamin B2

7.13%0.093mg

Riboflavin

0.59 mgvs0.093 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

6.82%1.1mg

Vitamin B3

5.64%0.9mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.9 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

10.7%0.53mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

0.53 mgvs0.29 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

19.5%0.25mg

Vitamin B6

10.2%0.13mg

Pyridoxine

0.25 mgvs0.13 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

63%252μg

Vitamin B9

33.7%135μg

Folates and Folic Acid

252 μgvs135 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 .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

4.5%4.04mg

Vitamin C

1.56%1.4mg

Ascorbic acid

4.04 mgvs1.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

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

3.8%0.57mg

Vitamin E

3.9%0.58mg

Tocopherols and Tocotrienols

0.57 mgvs0.58 mg

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

Find Legumes rich in Vitamin E

26.3%31.6μg

Vitamin K

27%32.2μg

Phytomenadione or phylloquinone

31.6 μgvs32.2 μg

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

Find Legumes rich in Vitamin K

Minerals

Soybeansvs Roasted Soybeans with Salt

18.6%186mg

Calcium

8.83%88.3mg

186 mgvs88.3 mg

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

Find Legumes rich in Calcium

124%1.1mg

Copper

59%0.53mg

1.1 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

132%10.6mg

Iron

31%2.5mg

10.6 mgvs2.5 mg

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

Find Legumes rich in Iron

45%188mg

Magnesium

22%93mg

188 mgvs93 mg

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

Find Legumes rich in Magnesium

73.6%1.7mg

Manganese

60%1.4mg

1.7 mgvs1.4 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

67.6%474mg

Phosphorus

33%232mg

474 mgvs232 mg

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

Find Legumes rich in Phosphorus

35.6%1209mg

Potassium

27.7%940mg

1209 mgvs940 mg

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

Find Legumes rich in Potassium

21.8%12μg

Selenium

22.2%12.2μg

12 μgvs12.2 μg

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

Find Legumes rich in Selenium

0.09%1.35mg

Sodium

6.95%104mg

1.35 mgvs104 mg

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

Find Legumes rich in Sodium

30%3.3mg

Zinc

18.3%2mg

3.3 mgvs2 mg

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

Find Legumes rich in Zinc

0.16%5.74g

Water

0.034%1.25g

5.74 gvs1.25 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Soybeans vs Roasted Soybeans with Salt:

Raw Soybeans have 9.2 times more Vitamin B1, 6.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.9 times more Vitamin C than Roasted Soybeans with Salt.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Vitamin E and Vitamin K per 300 kcal.
Both Raw Soybeans 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 Soybeans vs Roasted Soybeans with Salt:

Raw Soybeans have 2.1 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 77.5 times more Sodium than Raw Soybeans.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Soybeans have 1.8 times more Sugars than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 1.8 times more Fiber than Raw Soybeans.
Both Raw Soybeans and Roasted Soybeans with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Raw Soybeans as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SoybeansVS Boiled SoybeansRoasted Soybeans with SaltVS Boiled SoybeansSoybeansVS Soy NutsRoasted Soybeans with SaltVS Soy Nuts

Compare Foods

Comparing Nutrients in 300 calories SoybeansVS Roasted Soybeans with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: