Comparing Nutrients in 1 pound Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	92% 2672kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	474% 80.6g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	29% 38g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	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	106% 40.4g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	219% 123g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia 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	34% 0.41mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.8% 1.1mg	81.6% 1.06mg	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	143% 572μg	61.2% 245μg	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	8.57% 7.7mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	205% 1.85mg	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	94% 7.5mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	163% 3.74mg	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	207% 1447mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	81.6% 2776mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.6g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt per 1 lb

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

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

• 1 pound of Oil-roasted Valencia Peanuts has 35.9 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Soybeans with Salt.
• While 1 lb of Boiled Soybeans with Salt contains 1.7 times more Vitamin B1 and 1.9 times more Vitamin B2 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per one pound.
• Both Oil-roasted Valencia Peanuts as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil-roasted Valencia Peanuts vs Boiled Soybeans with Salt:

• 1 pound of Oil-roasted Valencia Peanuts has 2.1 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Boiled Soybeans with Salt.
• While 1 lb of Boiled Soybeans with Salt contains 1.9 times more Calcium, 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt contain similar levels of Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-roasted Valencia Peanuts has 3.4 times more Energy, 5.7 times more Fat, 6.1 times more Saturated Fat, 4 times more Omega 6, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Boiled Soybeans with Salt.
• While 1 lb of Boiled Soybeans with Salt contains 59.8 times more Omega 3 than Oil-roasted Valencia Peanuts.
• 1 pound of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3