78

Soy Nuts, Mature (Dry Roasted)

Soybeans, Mature Seeds, Dry Roasted [Soy Nuts] has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin K, Thiamin and Riboflavin.

The food contains 32.72g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 39.59 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's average MUFA and average PUFA. The omega-3 content is very high. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.

It gives a good yield of Iron at 3.95 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is very high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Asian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Soybeans, Mature Seeds, Dry Roasted [Soy Nuts] has been given a composite ranking of 78, and in moderation.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat40%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin K
  • Very high in Riboflavin
  • High in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Retinol0 mcg
Retinol Activity Equivalent0 mcg
Alpha Carotene0 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C4.6 mg7.7%Top 30%High
Vitamin K37 mcg46.3%Top 10%Very High
Thiamin0.43 mg28.5%Top 30%High
Riboflavin0.75 mg44.4%Top 10%Very High
Niacin1.1 mg5.3%Mid 40%Average
Vitamin B60.22 mg11.2%Mid 40%Average
Folate0 mcg
Food Folate0 mcg
Folic Acid0 mcg
Dietary Folate Equivalents0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg
Choline0 mg
Betaine0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium140 mg14%Top 30%High
Iron3.9 mg21.9%Top 30%High
Magnesium228 mg57%Top 10%Very High
Phosphorus649 mg64.9%Top 10%Very High
Potassium1364 mg39%Top 10%Very High
Sodium2 mg0.1%Bottom 10%Very Low
Zinc4.8 mg31.8%Top 30%High
Copper1.1 mg53.9%Top 10%Very High
Manganese2.2 mg109.2%Top 10%Very High
Selenium19.3 mcg27.6%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.7 g10.9%Top 30%High
Dietary Fiber8.1 g32.4%Top 10%Very High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein39.6 g79.2%Top 10%Very High
Tryptophan575 mg
Threonine1718.9 mg
Isoleucine1919.8 mg
Leucine3223.1 mg
Lysine2634.3 mg
Methionine534 mg
Cystine638.1 mg
Phenylalanine2066.3 mg
Tyrosine1497.2 mg
Valine1976.1 mg
Arginine3070.5 mg
Histidine1067.8 mg
Alanine1865.1 mg
Aspartic Acid4977.8 mg
Glutamic Acid7667.9 mg
Glycine1830.1 mg
Proline2315.2 mg
Serine2293.7 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.6 g33.3%Top 30%High
Saturated Fat3.1 g15.6%Mid 40%Average
Monounsaturated Fat4.8 g
Polyunsaturated Fat12.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids1442.9 mg
Total Omega 6 Fatty Acids10764.6 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water0.8 g
Ash5.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 451 Calories from Fat 181

% Daily Value *

Total Fat 21.6 g 33.3%

Saturated Fat 3.1 g 15.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 32.7 g 10.9%

Dietary Fiber 8.1 g32.4%

Sugars 0 g

Protein 39.6 g 79.2%

Vitamin A Vitamin C 7.7%

Calcium 14% Iron 21.9%

*Based on a 2000 Calorie diet

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