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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	27% 780kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	109% 35g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	74% 96g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	30.7% 22.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22.2g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	100% 38g	38g per day for Men 19-50 years
Protein	147% 82.6g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	163% 2.1mg	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	61.2% 245μg	110% 440μg	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	8.57% 7.7mg	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	10.6% 1.6mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	46.3% 463mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	216% 1.94mg	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	291% 23.3mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	352% 8.1mg	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	159% 1111mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	7.67% 284g	0.22% 8.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Soybeans with Salt has 1.4 times more Vitamin B2 and more Vitamin K than Dry-roasted Peanuts.
• While 1 lb of Dry-roasted Peanuts, no salt contains 36 times more Vitamin B3, 5.6 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.1 times more Vitamin E than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Soybeans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Soybeans with Salt has 1.8 times more Calcium, 3.3 times more Iron and 39.5 times more Sodium than Dry-roasted Peanuts.
• While 1 lb of Dry-roasted Peanuts, no salt contains 2.1 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Soybeans with Salt has 23 times more Omega 3 than Dry-roasted Peanuts.
• While 1 lb of Dry-roasted Peanuts, no salt contains 3.4 times more Energy, 5.5 times more Fat, 6 times more Saturated Fat, 2.2 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Boiled Soybeans with Salt.
• 1 pound of Dry-roasted Peanuts provide inadequate amounts of Omega 3