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Comparing Nutrients in 300 calories Roasted Soybeans with SaltVS Soy Nuts

Weight per 300 calories

Roasted Soybeans with Salt
64g
Soy Nuts
66.8g

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

Which food has more nutrients per 300 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%
300 kcal ▼

Macro Nutrients

Roasted Soybeans with Saltvs Soy Nuts
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
16.7%16.2g
Fat
15%14.4g
16.2 gvs14.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.34%2.35g
Saturated Fat
6.53%2.1g
2.35 gvs2.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.7%1.1g
Omega 3
60.3%0.96g
1.1 gvs0.96 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
47.6%8.1g
Omega 6
42.3%7.2g
8.1 gvs7.2 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%19.3g
Carbohydrate
15%19.4g
19.3 gvs19.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.7%2.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.7 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
29.8%11.3g
Fiber
14.2%5.4g
11.3 gvs5.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
44%24.7g
Protein
51.7%29g
24.7 gvs29 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
0.71%6.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
6.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.33%0.064mg
Vitamin B1
23.8%0.29mg
Thiamine
0.064 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.13%0.093mg
Vitamin B2
39%0.5mg
Riboflavin
0.093 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.64%0.9mg
Vitamin B3
4.4%0.71mg
Niacin, nicotinic acid, niacinamide
0.9 mgvs0.71 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
5.8%0.29mg
Vitamin B5
6.32%0.32mg
Pantothenic acid
0.29 mgvs0.32 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
10.2%0.13mg
Vitamin B6
11.6%0.15mg
Pyridoxine
0.13 mgvs0.15 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 .

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33.7%135μg
Vitamin B9
34.2%137μg
Folates and Folic Acid
135 μgvs137 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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1.56%1.4mg
Vitamin C
3.4%3.07mg
Ascorbic acid
1.4 mgvs3.07 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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3.9%0.58mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.58 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27%32.2μg
Vitamin K
20.6%24.7μg
Phytomenadione or phylloquinone
32.2 μgvs24.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Soybeans with Saltvs Soy Nuts
8.83%88.3mg
Calcium
9.35%94mg
88.3 mgvs94 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg
Copper
80%0.72mg
0.53 mgvs0.72 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
31%2.5mg
Iron
33%2.64mg
2.5 mgvs2.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%93mg
Magnesium
36.3%152mg
93 mgvs152 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
60%1.4mg
Manganese
63.4%1.46mg
1.4 mgvs1.46 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
33%232mg
Phosphorus
62%434mg
232 mgvs434 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
27.7%940mg
Potassium
27%911mg
940 mgvs911 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
22.2%12.2μg
Selenium
23.4%13μg
12.2 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
6.95%104mg
Sodium
0.089%1.34mg
104 mgvs1.34 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
18.3%2mg
Zinc
29%3.2mg
2 mgvs3.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.034%1.25g
Water
0.014%0.53g
1.25 gvs0.53 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 Roasted Soybeans with Salt vs Soy Nuts:
Comparing minerals per 300 calories for Roasted Soybeans with Salt vs Soy Nuts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 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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