Soybeans, Mature Seeds, Raw
Serving Size 100 grams
Nutritional Value and Analysis
Soybeans, Mature Seeds, Raw with a serving size of 100 grams has a total of 446 calories with 19.94 grams of fat. The serving size is equivalent to 100 grams of food and contains 179.46 calories from fat. This item is classified as legumes and legume products foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, thiamin, riboflavin, folate, vitamin k, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat.
Protein 72% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 72% of the recommended daily needs of protein.
Fat 31% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 31% of the recommended daily intake of fat.
Fiber 37% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 37% of the recommended daily needs of fiber.
Iron 87% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 87% of the recommended daily needs of iron.
Magnesium 67% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 67% of the recommended daily needs of magnesium.
Phosphorus 56% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 56% of the recommended daily needs of phosphorus.
Potassium 38% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 38% of the recommended daily needs of potassium.
Zinc 44% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 44% of the recommended daily needs of zinc.
Copper 184% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 184% of the recommended daily needs of copper.
Manganese 110% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 110% of the recommended daily needs of manganese.
Selenium 32% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 32% of the recommended daily needs of selenium.
Thiamin 73% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 73% of the recommended daily needs of thiamin.
Riboflavin 67% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 67% of the recommended daily needs of riboflavin.
Folate 94% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 94% of the recommended daily needs of folate.
Vitamin K 39% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 39% of the recommended daily needs of vitamin k.
Folate 94% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 94% of the recommended daily needs of folate.
Folate, DFE 94% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 94% of the recommended daily needs of folate, dfe.
Tryptophan 179% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 179% of the recommended daily needs of tryptophan.
Threonine 136% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 136% of the recommended daily needs of threonine.
Isoleucine 159% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 159% of the recommended daily needs of isoleucine.
Leucine 118% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 118% of the recommended daily needs of leucine.
Lysine 110% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 110% of the recommended daily needs of lysine.
Methionine 44% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 44% of the recommended daily needs of methionine.
Phenylalanine 99% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 99% of the recommended daily needs of phenylalanine.
Tyrosine 64% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 64% of the recommended daily needs of tyrosine.
Valine 130% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 130% of the recommended daily needs of valine.
Histidine 121% of DV
A serving of 100 grams of soybeans, mature seeds, raw has 121% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
Amount Per Serving | ||
---|---|---|
Calories 446 | Calories from Fat 179 | |
% Daily Value* | ||
Total Fat 19.9g | 31% | |
Saturated Fat 2.9g | 14% | |
Trans Fat 0g | ||
Cholesterol 0mg | 0% | |
Sodium 2mg | 0% | |
Total Carbohydrate 30.2g | 10% | |
Dietary Fiber 9.3g | 37% | |
Sugars 7g | ||
Protein 36g |
Vitamin A 0% | Vitamin C 10% |
Calcium 21% | Iron 87% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 22 IU | 0% | |
→ Vitamin A, RAE | 1 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 13 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 0 µg | 0% | |
Vitamin B-6 | 0.38 mg | 22% | |
Vitamin C | 6 mg | 10% | |
Vitamin D | 0 IU | 0% | |
Vitamin E | 0.85 mg | 6% | |
Vitamin K | 47 µg | 39% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 30.16 g | 10% | |
Sugars | 7.33 g | 29% | |
Fiber | 9.3 g | 37% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 19.94 g | 31% | |
Saturated Fats | 2.88 g | 14% | |
→ Myristic Acid | 0.06 g | - | |
→ Palmitic Acid | 2.12 g | - | |
→ Stearic Acid | 0.71 g | - | |
Monounsaturated Fats | 4.4 g | - | |
→ Palmitoleic Acid | 0.06 g | - | |
→ Oleic Acid | 4.35 g | - | |
Polyunsaturated Fats | 11.26 g | - | |
→ Linolenic Acid (18:2) | 9.93 g | - | |
→ Linolenic Acid (18:3) | 1.33 g | - | |
Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 36.49 g | 72% | |
→ Alanine | 1.92 g | - | |
→ Arginine | 3.15 g | - | |
→ Aspartic acid | 5.11 g | - | |
→ Cystine | 0.66 g | - | |
→ Glutamic acid | 7.87 g | - | |
→ Glycine | 1.88 g | - | |
→ Histidine | 1.1 g | 121% | |
→ Isoleucine | 1.97 g | 159% | |
→ Leucine | 3.31 g | 118% | |
→ Lysine | 2.71 g | 110% | |
→ Methionine | 0.55 g | 44% | |
→ Phenylalanine | 2.12 g | 99% | |
→ Proline | 2.38 g | - | |
→ Serine | 2.36 g | - | |
→ Threonine | 1.77 g | 136% | |
→ Tryptophan | 0.59 g | 179% | |
→ Tyrosine | 1.54 g | 64% | |
→ Valine | 2.03 g | 130% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 277 mg | 21% | |
Copper | 1.66 mg | 184% | |
Iron | 15.7 mg | 87% | |
Magnesium | 280 mg | 67% | |
Manganese | 2.52 mg | 110% | |
Phosphorus | 704 mg | 56% | |
Potassium | 1797 mg | 38% | |
Selenium | 17.8 µg | 32% | |
Sodium | 2 mg | 0% | |
Zinc | 4.89 mg | 44% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 0 mg | 0% | |
→ Phytosterols | 161 mg | - |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Soybeans, Mature Seeds, Raw with 446calories? A brisk walk for 97 minutes, jogging for 46 minutes, or hiking for 74 minutes will help your burn off the calories in soybeans, mature seeds, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 93 minutes |
Dancing | 81 minutes |
Golfing | 81 minutes |
Hiking | 74 minutes |
Light Gardening | 81 minutes |
Stretching | 149 minutes |
Walking - 3.5 mph | 97 minutes |
Weight Training - light workout | 124 minutes |
Aerobics | 56 minutes |
Basketball | 61 minutes |
Bicycling - 10 mph or more | 46 minutes |
Running - 5 mph | 46 minutes |
Swimming | 52 minutes |
Walking - 4.5 mph | 59 minutes |
Weight Training - vigorous workout | 61 minutes |
Similar Food Items to Soybeans, Mature Seeds, Raw
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Bacon, Meatless | 309 | 29.52g | 11.69g | 5.31g |
Meat Extender | 311 | 2.97g | 41.71g | 34.71g |
Peanut Flour, Low Fat | 428 | 21.9g | 33.8g | 31.27g |
Pigeon Peas (red Gram), Mature Seeds, Cooked, Boiled, Without Salt | 121 | 0.38g | 6.76g | 23.25g |
Pigeon Peas (red Gram), Mature Seeds, Raw | 343 | 1.49g | 21.7g | 62.78g |
Refried Beans, Canned, Traditional Style (includes Usda Commodity) | 90 | 2.01g | 4.98g | 13.55g |
Sausage, Meatless | 255 | 18.16g | 20.28g | 8.09g |
Soybeans, Mature Cooked, Boiled, Without Salt | 172 | 8.97g | 18.21g | 8.36g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium