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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Virginia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Energy	90% 2622kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	105% 137g	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	106% 40.4g	211% 80.3g	38g per day for Men 19-50 years
Protein	210% 117g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	72.6% 0.94mg	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	142% 567μg	239% 957μg	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	11% 9.98mg	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

	Oil-roasted Virginia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Calcium	39% 390mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	417% 3.76mg	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	95% 7.57mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	426% 9.8mg	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	328% 2295mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.24% 8.85g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil-roasted Virginia Peanuts has 2.8 times more Vitamin B1, 10.4 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Roasted Soybeans.
• While 1 lb of Soybeans roasted without salt contains 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• 1 pound of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Virginia Peanuts as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil-roasted Virginia Peanuts has 1.5 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Zinc than Roasted Soybeans.
• While 1 lb of Soybeans roasted without salt contains 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.
• Both Oil-roasted Virginia Peanuts and Roasted Soybeans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-roasted Virginia Peanuts has 1.2 times more Energy, 1.9 times more Fat and 1.7 times more Saturated Fat than Roasted Soybeans.
• While 1 lb of Soybeans roasted without salt contains 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.
• Both Oil-roasted Virginia Peanuts and Roasted Soybeans offer comparable quantities of Omega 6 per one pound.
• 1 pound of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3