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.
Calories from Protein | 33% | |
Calories from Fat | 40% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0 IU | |||
Retinol | 0 mcg | |||
Retinol Activity Equivalent | 0 mcg | |||
Alpha Carotene | 0 mcg | |||
Beta Carotene | 0 mcg | |||
Beta Cryptoxanthin | 0 mcg | |||
Lycopene | 0 mcg | |||
Lutein Zeaxanthin | 0 mcg | |||
Vitamin C | 4.6 mg | 7.7% | Top 30% | High |
Vitamin K | 37 mcg | 46.3% | Top 10% | Very High |
Thiamin | 0.43 mg | 28.5% | Top 30% | High |
Riboflavin | 0.75 mg | 44.4% | Top 10% | Very High |
Niacin | 1.1 mg | 5.3% | Mid 40% | Average |
Vitamin B6 | 0.22 mg | 11.2% | Mid 40% | Average |
Folate | 0 mcg | |||
Food Folate | 0 mcg | |||
Folic Acid | 0 mcg | |||
Dietary Folate Equivalents | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg | |||
Choline | 0 mg | |||
Betaine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 140 mg | 14% | Top 30% | High |
Iron | 3.9 mg | 21.9% | Top 30% | High |
Magnesium | 228 mg | 57% | Top 10% | Very High |
Phosphorus | 649 mg | 64.9% | Top 10% | Very High |
Potassium | 1364 mg | 39% | Top 10% | Very High |
Sodium | 2 mg | 0.1% | Bottom 10% | Very Low |
Zinc | 4.8 mg | 31.8% | Top 30% | High |
Copper | 1.1 mg | 53.9% | Top 10% | Very High |
Manganese | 2.2 mg | 109.2% | Top 10% | Very High |
Selenium | 19.3 mcg | 27.6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.7 g | 10.9% | Top 30% | High |
Dietary Fiber | 8.1 g | 32.4% | Top 10% | Very High |
Sugars | 0 g | |||
Sucrose | 0 mg | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 39.6 g | 79.2% | Top 10% | Very High |
Tryptophan | 575 mg | |||
Threonine | 1718.9 mg | |||
Isoleucine | 1919.8 mg | |||
Leucine | 3223.1 mg | |||
Lysine | 2634.3 mg | |||
Methionine | 534 mg | |||
Cystine | 638.1 mg | |||
Phenylalanine | 2066.3 mg | |||
Tyrosine | 1497.2 mg | |||
Valine | 1976.1 mg | |||
Arginine | 3070.5 mg | |||
Histidine | 1067.8 mg | |||
Alanine | 1865.1 mg | |||
Aspartic Acid | 4977.8 mg | |||
Glutamic Acid | 7667.9 mg | |||
Glycine | 1830.1 mg | |||
Proline | 2315.2 mg | |||
Serine | 2293.7 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.6 g | 33.3% | Top 30% | High |
Saturated Fat | 3.1 g | 15.6% | Mid 40% | Average |
Monounsaturated Fat | 4.8 g | |||
Polyunsaturated Fat | 12.2 g | |||
Total Trans Fatty Acids | 0 g | |||
Total Omega 3 Fatty Acids | 1442.9 mg | |||
Total Omega 6 Fatty Acids | 10764.6 mg |
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
Per 100g | Calories 471
Protein 35.2 g | Carbs 33.5 g | Fat 25.4 g
Per 100g | Calories 446
Protein 36.5 g | Carbs 30.2 g | Fat 19.9 g
Per 100g | Calories 347
Protein 23.9 g | Carbs 62.6 g | Fat 1.2 g
Per 100g | Calories 341
Protein 25.2 g | Carbs 59 g | Fat 1.6 g
Per 100g | Calories 441
Protein 34.8 g | Carbs 33.7 g | Fat 21.9 g
Per 100g | Calories 439
Protein 38.1 g | Carbs 30.4 g | Fat 21.9 g
Per 100g | Calories 471
Protein 35.2 g | Carbs 33.5 g | Fat 25.4 g
Per 100g | Calories 173
Protein 16.6 g | Carbs 9.9 g | Fat 9 g
Per 100g | Calories 199
Protein 11.7 g | Carbs 26.5 g | Fat 6 g
Per 100g | Calories 212
Protein 17.7 g | Carbs 14.4 g | Fat 11 g