Comparing Nutrients in 5 ounces Boiled Mothbeans with Salt VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans with Salt	26%	4%	70%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Mothbeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	5.7% 166kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	7.97% 0.13g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.95g	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	% 6.95g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	19.8% 11g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	51% 0.66mg	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	50.7% 203μg	34.4% 137μg	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	1.57% 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	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	67.4% 0.61mg	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	55.6% 4.45mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	110% 2.53mg	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	30.4% 213mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.069% 2.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans with Salt VS Dry-roasted Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mothbeans with Salt versus 5 oz of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mothbeans with Salt vs Dry-roasted Peanuts:

• 5 ounces of Boiled Mothbeans with Salt have 1.5 times more Vitamin B9 than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 8.6 times more Vitamin B2, 21.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 5 times more Vitamin B6 than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mothbeans with Salt vs Dry-roasted Peanuts:

• 5 ounces of Boiled Mothbeans with Salt have 2 times more Iron and 41 times more Sodium than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 19.3 times more Calcium, 2.6 times more Copper, 1.7 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 3.3 times more Selenium and 4.7 times more Zinc than Boiled Mothbeans with Salt.
• 5 ounces of Boiled Mothbeans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mothbeans with Salt have 3.5 times more Omega 3 than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 5 times more Energy, 90.3 times more Fat, 62.3 times more Saturated Fat, 58.9 times more Omega 6 and 3.1 times more Protein than Boiled Mothbeans with Salt.
• Both Boiled Mothbeans with Salt and Dry-roasted Peanuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Mothbeans with Salt provide inadequate amounts of Omega 6
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3