Comparing Nutrients in 1 kilogram Roasted Soybeans VS Oil-roasted Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Roasted Soybeans	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	162% 4690kcal	199% 5780kcal	2900kcal per day for Men 19-50 years
Fat	262% 254g	501% 486g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	198% 63.5g	32g per day for Men 19-50 years
Omega 3	1059% 17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	744% 126g	861% 146g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	153% 199g	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	466% 177g	234% 89g	38g per day for Men 19-50 years
Protein	688% 386g	462% 259g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	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	83.3% 1mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	919% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	195% 2.54mg	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	528% 2110μg	313% 1250μg	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	24.4% 22mg	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	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

	Roasted Soybeans	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	138% 1380mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	920% 8.28mg	1414% 12.7mg	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	488% 39mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	345% 1450mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	873% 20mg	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	519% 3630mg	723% 5060mg	700mg per day for Men 19-50 years
Potassium	432% 14700mg	192% 6520mg	3400mg per day for Men 19-50 years
Selenium	347% 191μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	602% 66.2mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans VS Oil-roasted Virginia Peanuts per 1 kg

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

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

• 1 kilogram of Roasted Soybeans has 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• While 1 kg of Oil-roasted Virginia Peanuts contains 2.8 times more Vitamin B1, 10.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Soybeans roasted without salt as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 1 kilogram of Roasted Soybeans has 1.6 times more Calcium, 2.3 times more Iron, 2.3 times more Potassium and 2.5 times more Selenium than Oil-roasted Virginia Peanuts.
• While 1 kg of Oil-roasted Virginia Peanuts contains 1.5 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Zinc than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Soybeans has 89.2 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Oil-roasted Virginia Peanuts.
• While 1 kg of Oil-roasted Virginia Peanuts contains 1.9 times more Fat and 1.7 times more Saturated Fat than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3