Comparing Nutrients in 14 ounces Boiled Soybeans with Salt VS 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	23.5% 683kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	65% 84.4g	130g per day for Men 19-50 years
Sugars	13% 9.37g	27% 19.4g	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	% 19.4g	g per day for Men 19-50 years
Fiber	62.7% 24g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	129% 72.3g	173% 97g	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	51.3% 0.62mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	142% 1.85mg	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	53.6% 214μg	96% 385μg	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	7.5% 6.75mg	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	9.26% 1.4mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.5% 76.2μg	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	40.5% 405mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	189% 1.7mg	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	255% 20.4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	308% 7.1mg	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	139% 972mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	60% 2044mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	100% 11mg	11mg per day for Men 19-50 years
Water	6.7% 248g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Dry-roasted Peanuts per 14 oz

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

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

• 14 ounces of Boiled Soybeans with Salt have 1.4 times more Vitamin B2 and more Vitamin K than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 36 times more Vitamin B3, 5.6 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.1 times more Vitamin E than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Boiled Soybeans with Salt vs Dry-roasted Peanuts:

• 14 ounces of Boiled Soybeans with Salt have 1.8 times more Calcium, 3.3 times more Iron and 39.5 times more Sodium than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 2.1 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Soybeans with Salt have 23 times more Omega 3 than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 3.4 times more Energy, 5.5 times more Fat, 6 times more Saturated Fat, 2.2 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Boiled Soybeans with Salt.
• 14 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3