Comparing Nutrients in 300 calories Roasted Soybeans VS Oil-roasted Virginia Peanuts

Weight per 300 calories

• Roasted Soybeans: 64g
• Oil-roasted Virginia Peanuts: 52g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Roasted Soybeans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	7.93% 10.3g	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	29.8% 11.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	44% 24.7g	24% 13.4g	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	5.33% 0.064mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	10% 0.13mg	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	33.7% 135μg	16.2% 65μg	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	1.56% 1.4mg	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	8.83% 88.3mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	73.4% 0.66mg	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	31% 2.5mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	23.2% 98mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	45.3% 1.04mg	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	33% 232mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	9.95% 338mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	7.08% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.21% 3.1mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	31.2% 3.44mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.03% 1.13g	3700g per day for Men 19-50 years

Roasted Soybeans VS Oil-roasted Virginia Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans or Oil-roasted Virginia Peanuts?

Lets compare vitamin content per 300 calories of Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 300 calories of Roasted Soybeans have 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oil-roasted Virginia Peanuts.
• While 300 kcal of Oil-roasted Virginia Peanuts contain 2.2 times more Vitamin B1, 8.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Roasted Soybeans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 300 calories of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin B2
• Both Soybeans roasted without salt as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 300 calories of Roasted Soybeans have 2 times more Calcium, 2.9 times more Iron, 1.3 times more Manganese, 2.8 times more Potassium and 3.1 times more Selenium than Oil-roasted Virginia Peanuts.
• While 300 kcal of Oil-roasted Virginia Peanuts contain 1.7 times more Zinc than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Oil-roasted Virginia Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Soybeans have 109.9 times more Omega 3, 1.9 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Oil-roasted Virginia Peanuts.
• While 300 kcal of Oil-roasted Virginia Peanuts contain 1.6 times more Fat and 1.4 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 300 calories.
• 300 calories of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3