Nutrients in 300 calories of Soybeans

Raw Soybeans.

Weight per 300 Calories

Soybeans

67.3g

Raw Soybeans has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

33%

40%

27%

300 kcal ▼

Macro Nutrients

Soybeans

Energy300 kcal

10.3%

Raw 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

Fat13.4 g

14%

Raw Soybeans have 13.412556053812 g of Fat per 300 calories, which is 14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.94 g

6.06%

Raw Soybeans have 1.9399103139013 g of Saturated Fat per 300 calories, which is 6.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.89 g

56%

Raw Soybeans have 0.89461883408072 g of Omega 3 per 300 calories, which is 56% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.68 g

39.3%

Raw Soybeans have 6.6760089686099 g of Omega 6 per 300 calories, which is 39.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate20.3 g

15.6%

Raw Soybeans have 20.286995515695 g of Carbohydrate per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.93 g

6.8%

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

Raw Soybeans have 4.9304932735426 g of Sugars per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber6.26 g

16.5%

Raw Soybeans have 6.2556053811659 g of Fiber per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.5 g

44%

Raw Soybeans have 24.544843049327 g of Protein per 300 calories, which is 44% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Soybeans

Vitamin A0.67 μg

0.075%

RAE, retinol activity equivalents

Raw Soybeans have 0.67264573991031 μg of Vitamin A per 300 calories, which is 0.075% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.59 mg

49%

Thiamine

Raw Soybeans have 0.58789237668161 mg of Vitamin B1 per 300 calories, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg

45%

Riboflavin

Raw Soybeans have 0.58520179372197 mg of Vitamin B2 per 300 calories, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.82%

Niacin, nicotinic acid, niacinamide

Raw Soybeans have 1.0917040358744 mg of Vitamin B3 per 300 calories, which is 6.82% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.7%

Pantothenic acid

Raw Soybeans have 0.53340807174888 mg of Vitamin B5 per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.5%

Pyridoxine

Raw Soybeans have 0.25358744394619 mg of Vitamin B6 per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9252 μg

63%

Folates and Folic Acid

Raw Soybeans have 252.24215246637 μg of Vitamin B9 per 300 calories, which is 63% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C4.04 mg

4.5%

Ascorbic acid

Raw Soybeans have 4.0358744394619 mg of Vitamin C per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.57 mg

3.8%

Tocopherols and Tocotrienols

Raw Soybeans have 0.57174887892377 mg of Vitamin E per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K31.6 μg

26.3%

Phytomenadione or phylloquinone

Raw Soybeans have 31.614349775785 μg of Vitamin K per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Soybeans

Calcium186 mg

18.6%

Raw Soybeans have 186.32286995516 mg of Calcium per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

124%

Raw Soybeans have 1.1152466367713 mg of Copper per 300 calories, which is 124% 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

Iron10.6 mg

132%

Raw Soybeans have 10.560538116592 mg of Iron per 300 calories, which is 132% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium188 mg

45%

Raw Soybeans have 188.34080717489 mg of Magnesium per 300 calories, which is 45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

73.6%

Raw Soybeans have 1.6930493273543 mg of Manganese per 300 calories, which is 73.6% 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

Phosphorus474 mg

67.6%

Raw Soybeans have 473.54260089686 mg of Phosphorus per 300 calories, which is 67.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1209 mg

35.6%

Raw Soybeans have 1208.7443946188 mg of Potassium per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

21.8%

Raw Soybeans have 11.973094170404 μg of Selenium per 300 calories, which is 21.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.35 mg

0.09%

Raw Soybeans have 1.3452914798206 mg of Sodium per 300 calories, which is 0.09% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Raw Soybeans have 3.2892376681614 mg of Zinc per 300 calories, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.74 g

0.16%

Raw Soybeans have 5.7443946188341 g of Water per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Soybeans:

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

Minerals in 300 calories of Raw Soybeans:

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

Macronutrients in 300 calories of Raw Soybeans:

300 calories of Soybeans 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 and Sugars.

Compare Raw Soybeans with:

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

Food Info

Nutrients in 300 calories of Soybeans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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