Nutrition Facts Comparison

Food #1: Soy flour full-fat raw
Serving Size: 100 grams
Food #2: Soy flour full-fat raw
Serving Size: 1 cup, stirred
Food #3: Soy flour full-fat raw
Serving Size: 1 tbsp

Food Number#1#2#3
Serving Size (Grams)100g84g5g
Macronutrients
Calories43436523
Fat (%DV)20.65g
(32%)
17.35g
(27%)
1.07g
(2%)
Saturated Fat (%DV)2.987g
(15%)
2.509g
(13%)
0.155g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)31.9g
(11%)
26.8g
(9%)
1.7g
(1%)
Fiber (%DV)9.6g
(38%)
8.1g
(32%)
0.5g
(2%)
Net-Carbs22.3g18.7g1.2g
Sugar7.5g6.3g0.4g
Protein37.8g31.8g2g
Vitamins
Vitamin A (%DV)120IU
(2%)
100.8IU
(2%)
6.24IU
(0%)
Retinol Equiv.6μg5.04μg0.31μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene72μg60.48μg3.74μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.581mg
(39%)
0.488mg
(33%)
0.03mg
(2%)
Vitamin B2 (%DV)
Riboflavin
1.16mg
(68%)
0.974mg
(57%)
0.06mg
(4%)
Vitamin B3 (%DV)
Niacin
4.32mg
(22%)
3.629mg
(18%)
0.225mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
1.59mg
(16%)
1.336mg
(13%)
0.083mg
(1%)
Vitamin B6 (%DV)0.461mg
(23%)
0.387mg
(19%)
0.024mg
(1%)
Vitamin B9 (%DV)
Folate
345μg
(86%)
289.8μg
(72%)
17.94μg
(4%)
Folic Acid0μg0μg0μg
Food Folate345μg289.8μg17.94μg
Dietary Folate Equivalents345μg289.8μg17.94μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)1.95mg
(10%)
1.64mg
(8%)
0.1mg
(1%)
Vitamin K (%DV)70μg
(88%)
58.8μg
(74%)
3.64μg
(5%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
190.6mg
(35%)
160.1mg
(29%)
9.91mg
(2%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)206mg
(21%)
173.04mg
(17%)
10.71mg
(1%)
Copper (%DV)2.92mg
(146%)
2.453mg
(123%)
0.152mg
(8%)
Iron (%DV)6.37mg
(35%)
5.35mg
(30%)
0.33mg
(2%)
Potassium (%DV)2515mg
(72%)
2112.6mg
(60%)
130.78mg
(4%)
Phosphorus (%DV)494mg
(49%)
414.96mg
(41%)
25.69mg
(3%)
Magnesium (%DV)429mg
(107%)
360.36mg
(90%)
22.31mg
(6%)
Manganese (%DV)2.275mg
(114%)
1.911mg
(96%)
0.118mg
(6%)
Sodium (%DV)13mg
(1%)
11mg
(0%)
1mg
(0%)
Selenium (%DV)7.5μg
(11%)
6.3μg
(9%)
0.39μg
(1%)
Zinc (%DV)3.92mg
(26%)
3.29mg
(22%)
0.2mg
(1%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.130.130.13
Omega 6 to Omega 3 Ratio7.467.467.46
Total Omega 3s1378mg1158mg72mg
18D3 Linolenic1378mg1158mg72mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s10280mg8635mg535mg
18D210280mg8635mg535mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
931mg
(133%)
782mg
(112%)
48mg
(7%)
Isoleucine
(%RDI)
1675mg
(120%)
1407mg
(101%)
87mg
(6%)
Leucine
(%RDI)
2812mg
(103%)
2362mg
(87%)
146mg
(5%)
Lysine
(%RDI)
2298mg
(109%)
1930mg
(92%)
119mg
(6%)
Methionine
(%RDI)
466mg
(64%)
391mg
(54%)
24mg
(3%)
Phenylalanine
(%RDI)
1802mg
(206%)
1514mg
(173%)
94mg
(11%)
Threonine
(%RDI)
1500mg
(143%)
1260mg
(120%)
78mg
(7%)
Tryptophan
(%RDI)
502mg
(179%)
422mg
(151%)
26mg
(9%)
Valine
(%RDI)
1724mg
(95%)
1448mg
(80%)
90mg
(5%)
More Amino Acids
Arginine2679mg2250mg139mg
Alanine1627mg1367mg85mg
Aspartic Acid4342mg3647mg226mg
Cystine
(%RDI)
556mg
(194%)
467mg
(163%)
29mg
(10%)
Glutamic Acid6689mg5619mg348mg
Glycine1597mg1341mg83mg
Proline2020mg1697mg105mg
Serine2002mg1682mg104mg
Tyrosine
(%RDI)
1306mg
(149%)
1097mg
(125%)
68mg
(8%)
Hydroxyproline~mg~mg~mg
Other
Ash4.46g3.75g0.23g
Water5.16g4.33g0.27g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
21.7%18.25%1.15%
Percent Water5.2%4.3%0.3%
Protein to Carb Ratio (g/g)1.181.191.18
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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