Comparing Nutrients in 100 calories Boiled Soybeans with Salt VS Dry-roasted Peanuts

Weight per 100 calories

• Boiled Soybeans with Salt: 58g
• Dry-roasted Peanuts: 17g

Dry-roasted Peanuts, no salt have 3.4 times more energy per unit of mass than Boiled Soybeans with Salt, which is very high in comparison to other foods. Boiled Soybeans with Salt having above average energy density.

Discover which food has more nutrients per 100 calories - Boiled Soybeans with Salt or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.74% 4.86g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.15% 0.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	9.18% 3.5g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.85% 31.4μg	4.13% 16.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.36% 0.2mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.3% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.4% 3mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	13.2% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.3% 142mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	6.08% 0.67mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.008% 0.31g	3700g per day for Men 19-50 years

Boiled Soybeans With Salt VS Dry-roasted Peanuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Soybeans with Salt or Dry-roasted Peanuts?

Lets compare vitamin content per 100 calories of Boiled Soybeans with Salt vs Dry-roasted Peanuts:

• 100 calories of Boiled Soybeans with Salt have 3.5 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Dry-roasted Peanuts.
• While 100 kcal of Dry-roasted Peanuts, no salt contain 10.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.1 times more Vitamin E than Boiled Soybeans with Salt.
• 100 calories of Boiled Soybeans with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 100 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Soybeans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Soybeans with Salt vs Dry-roasted Peanuts:

• 100 calories of Boiled Soybeans with Salt have 6 times more Calcium, 3.2 times more Copper, 11.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium, 134.8 times more Sodium and 1.4 times more Zinc than Dry-roasted Peanuts.
• 100 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Soybeans with Salt have 78.5 times more Omega 3, 1.6 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Dry-roasted Peanuts.
• While 100 kcal of Dry-roasted Peanuts, no salt contain 1.6 times more Fat and 1.7 times more Saturated Fat than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Dry-roasted Peanuts provide inadequate amounts of Omega 3