Comparing Nutrients in 14 ounces Chunk Style Peanut Butter VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Chunk Style Peanut Butter	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	80.6% 2338kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	25.5% 33g	130g per day for Men 19-50 years
Sugars	46% 33.4g	13% 9.37g	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	0% 0g	NA	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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	62.7% 24g	38g per day for Men 19-50 years
Protein	171% 95g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	71.4% 0.93mg	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	91% 365μg	53.6% 214μg	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	0% 0mg	7.5% 6.75mg	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	167% 25mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	179% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	94% 7.54mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	142% 3.27mg	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	181% 1266mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter vs Boiled Soybeans with Salt:

• Chunk Style Peanut Butter has 34.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 18 times more Vitamin E than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin C and 38.4 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter vs Boiled Soybeans with Salt:

• Chunk Style Peanut Butter has 1.4 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 2.3 times more Calcium, 2.7 times more Iron, 13.9 times more Sodium and 54.9 times more Water than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Boiled Soybeans with Salt have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 3.4 times more Energy, 5.6 times more Fat, 5.9 times more Saturated Fat, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Boiled Soybeans with Salt.
• While Boiled Soybeans with Salt contain 7.7 times more Omega 3 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Boiled Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.