Comparing Nutrients in 14 ounces Oil-Roasted Peanuts VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Oil-Roasted Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	82% 2377kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	25.5% 33g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	62.7% 24g	38g per day for Men 19-50 years
Protein	199% 111g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	28% 0.34mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	183% 27.4mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	179% 1.6mg	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	75.4% 6.03mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	6.7% 248g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Boiled Soybeans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-Roasted Peanuts versus 14 oz of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil-Roasted Peanuts vs Boiled Soybeans with Salt:

• 14 ounces of Oil-Roasted Peanuts have 34.6 times more Vitamin B3, 6.7 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and 19.7 times more Vitamin E than Boiled Soybeans with Salt.
• While 14 oz of Boiled Soybeans with Salt contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and more Vitamin K than Oil-Roasted Peanuts no Salt.
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin K
• Both Oil-Roasted Peanuts no Salt as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-Roasted Peanuts vs Boiled Soybeans with Salt:

• 14 ounces of Oil-Roasted Peanuts have 1.3 times more Copper, 2 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Boiled Soybeans with Salt.
• While 14 oz of Boiled Soybeans with Salt contain 1.7 times more Calcium, 3.4 times more Iron, 2.2 times more Selenium and 39.5 times more Sodium than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-Roasted Peanuts have 3.5 times more Energy, 5.9 times more Fat, 6.7 times more Saturated Fat, 3.4 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Boiled Soybeans with Salt.
• While 14 oz of Boiled Soybeans with Salt contain 15.7 times more Omega 3 than Oil-Roasted Peanuts no Salt.