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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Boiled Soybeans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	23.5% 683kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	342% 58g	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	60.6% 79g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	62.7% 24g	93% 35.3g	38g per day for Men 19-50 years
Protein	129% 72.3g	183% 103g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Oil-roasted Virginia 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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	77.5% 1mg	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	124% 496μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.5% 76.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	40.5% 405mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	561% 5.05mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	347% 7.97mg	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	287% 2008mg	700mg per day for Men 19-50 years
Potassium	60% 2044mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	54% 29.8μg	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	239% 26.3mg	11mg per day for Men 19-50 years
Water	6.7% 248g	0.23% 8.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Soybeans with Salt versus 14 oz of Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts:

• 14 ounces of Boiled Soybeans with Salt have 2.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• While 14 oz of Oil-roasted Virginia Peanuts contain 1.8 times more Vitamin B1, 36.8 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per 14 ounces.
• Both Boiled Soybeans with Salt as well as Oil-roasted Virginia Peanuts 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 Oil-roasted Virginia Peanuts:

• 14 ounces of Boiled Soybeans with Salt have 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Virginia Peanuts.
• While 14 oz of Oil-roasted Virginia Peanuts contain 3.1 times more Copper, 2.2 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oil-roasted Virginia Peanuts contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Soybeans with Salt have 31.5 times more Omega 3 than Oil-roasted Virginia Peanuts.
• While 14 oz of Oil-roasted Virginia Peanuts contain 3.4 times more Energy, 5.4 times more Fat, 4.9 times more Saturated Fat, 3.3 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled Soybeans with Salt.
• 14 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3