Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts VS Boiled Soybeans with Salt

Macros Ratio

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

Macro Nutrients

	Oil-roasted Virginia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	199% 5780kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	234% 89g	158% 60g	38g per day for Men 19-50 years
Protein	462% 259g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	230% 2.76mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	180% 2.34mg	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	313% 1250μg	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	86% 860mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	452% 4.07mg	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	209% 16.7mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	358% 8.24mg	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	723% 5060mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts VS Boiled Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil-roasted Virginia Peanuts versus 1 kg of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil-roasted Virginia Peanuts vs Boiled Soybeans with Salt:

• 1 kilogram of Oil-roasted Virginia Peanuts has 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.
• While 1 kg of Boiled Soybeans with Salt contains 2.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• Both Oil-roasted Virginia Peanuts as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts vs Boiled Soybeans with Salt:

• 1 kilogram of Oil-roasted Virginia Peanuts has 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.
• While 1 kg of Boiled Soybeans with Salt contains 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Boiled Soybeans with Salt contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Virginia Peanuts has 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.
• While 1 kg of Boiled Soybeans with Salt contains 31.5 times more Omega 3 than Oil-roasted Virginia Peanuts.
• 1 kilogram of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3