Nutrients in 300 calories of Soy Nuts

Dry-roasted Soybeans, also known as Soy nuts.

Weight per 300 Calories

Soy Nuts

66.8g

Dry-roasted Soybeans has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

36%

40%

24%

300 kcal ▼

Macro Nutrients

Soy Nuts

Energy300 kcal

10.3%

Dry-roasted Soybeans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat14.4 g

15%

Dry-roasted Soybeans have 14.445434298441 g of Fat per 300 calories, which is 15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.1 g

6.53%

Dry-roasted Soybeans have 2.0893095768374 g of Saturated Fat per 300 calories, which is 6.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.96 g

60.3%

Dry-roasted Soybeans have 0.9641425389755 g of Omega 3 per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.2 g

42.3%

Dry-roasted Soybeans have 7.1919821826281 g of Omega 6 per 300 calories, which is 42.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry-roasted Soybeans have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.4 g

15%

Dry-roasted Soybeans have 19.363028953229 g of Carbohydrate per 300 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5.4 g

14.2%

Dry-roasted Soybeans have 5.4120267260579 g of Fiber per 300 calories, which is 14.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29 g

51.7%

Dry-roasted Soybeans have 28.944320712695 g of Protein per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soy Nuts

Vitamin A0 μg

RAE, retinol activity equivalents

Dry-roasted Soybeans have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

23.8%

Thiamine

Dry-roasted Soybeans have 0.28530066815145 mg of Vitamin B1 per 300 calories, which is 23.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg

39%

Riboflavin

Dry-roasted Soybeans have 0.50445434298441 mg of Vitamin B2 per 300 calories, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.71 mg

4.4%

Niacin, nicotinic acid, niacinamide

Dry-roasted Soybeans have 0.70556792873051 mg of Vitamin B3 per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.32%

Pantothenic acid

Dry-roasted Soybeans have 0.31603563474388 mg of Vitamin B5 per 300 calories, which is 6.32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.6%

Pyridoxine

Dry-roasted Soybeans have 0.15033407572383 mg of Vitamin B6 per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9137 μg

34.2%

Folates and Folic Acid

Dry-roasted Soybeans have 136.9710467706 μg of Vitamin B9 per 300 calories, which is 34.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry-roasted Soybeans have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.07 mg

3.4%

Ascorbic acid

Dry-roasted Soybeans have 3.0734966592428 mg of Vitamin C per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry-roasted Soybeans have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K24.7 μg

20.6%

Phytomenadione or phylloquinone

Dry-roasted Soybeans have 24.721603563474 μg of Vitamin K per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Soy Nuts

Calcium94 mg

9.35%

Dry-roasted Soybeans have 93.541202672606 mg of Calcium per 300 calories, which is 9.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80%

Dry-roasted Soybeans have 0.72093541202673 mg of Copper per 300 calories, which is 80% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.64 mg

33%

Dry-roasted Soybeans have 2.6391982182628 mg of Iron per 300 calories, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium152 mg

36.3%

Dry-roasted Soybeans have 152.33853006682 mg of Magnesium per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.46 mg

63.4%

Dry-roasted Soybeans have 1.4592427616927 mg of Manganese per 300 calories, which is 63.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus434 mg

62%

Dry-roasted Soybeans have 433.63028953229 mg of Phosphorus per 300 calories, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium911 mg

27%

Dry-roasted Soybeans have 911.35857461025 mg of Potassium per 300 calories, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.4%

Dry-roasted Soybeans have 12.895322939866 μg of Selenium per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.34 mg

0.089%

Dry-roasted Soybeans have 1.3363028953229 mg of Sodium per 300 calories, which is 0.089% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Dry-roasted Soybeans have 3.1870824053452 mg of Zinc per 300 calories, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.53 g

0.014%

Dry-roasted Soybeans have 0.53452115812918 g of Water per 300 calories, which is 0.014% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dry-roasted Soybeans:

300 calories of Soy Nuts is an excellent source of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K.
It has a good amount of Vitamin B6.
It also has some Vitamin B3, Vitamin B5 and Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Dry-roasted Soybeans:

300 calories of Soy Nuts has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 300 calories of Dry-roasted Soybeans:

300 calories of Soy Nuts is an excellent source of Omega 3, Omega 6 and Protein.
It has a good amount of Fat, Carbohydrate and Fiber.
It also has some Saturated Fat.

Compare Dry-roasted Soybeans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Soy Nuts

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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