Comparing Nutrients in 14 ounces Oil-roasted Valencia Peanuts VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Energy	80.6% 2338kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	210% 203g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	295% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	185% 70.3g	38g per day for Men 19-50 years
Protein	192% 107g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	63.5% 0.83mg	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	125% 500μg	209% 837μg	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	9.7% 8.73mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Calcium	21.4% 214mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	365% 3.3mg	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	82% 6.55mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	372% 8.56mg	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	206% 1441mg	700mg per day for Men 19-50 years
Potassium	71.4% 2429mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Roasted Soybeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil-roasted Valencia Peanuts vs Roasted Soybeans:

• 14 ounces of Oil-roasted Valencia Peanuts have 10.2 times more Vitamin B3 and 3.1 times more Vitamin B5 than Roasted Soybeans.
• While 14 oz of Soybeans roasted without salt contain 1.7 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Roasted Soybeans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Valencia Peanuts as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Valencia Peanuts vs Roasted Soybeans:

• 14 oz of Soybeans roasted without salt contain 2.6 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 2.4 times more Potassium and 2.5 times more Selenium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Roasted Soybeans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Valencia Peanuts have 1.3 times more Energy, 2 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Omega 6 than Roasted Soybeans.
• While 14 oz of Soybeans roasted without salt contain 169.4 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Oil-roasted Valencia Peanuts.
• 14 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3