Comparing Nutrients in 5 ounces Oil-Roasted Peanuts VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Oil-Roasted Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Energy	29.3% 849kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	33% 43g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	66% 25g	38g per day for Men 19-50 years
Protein	71% 39.7g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted 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	10% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	22.7% 0.29mg	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	42.5% 170μg	74.8% 299μg	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	1.26% 1.13mg	3.46% 3.1mg	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	65.3% 9.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	130% 1.17mg	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	27% 2.15mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	133% 3.06mg	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	80.4% 563mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Roasted Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil-Roasted Peanuts versus 5 oz of Roasted Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil-Roasted Peanuts vs Roasted Soybeans:

• 5 ounces of Oil-Roasted Peanuts have 9.8 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 2.8 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Roasted Soybeans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Oil-Roasted Peanuts no Salt as well as Soybeans roasted without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-Roasted Peanuts vs Roasted Soybeans:

• 5 ounces of Oil-Roasted Peanuts have 1.2 times more Magnesium than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 2.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2 times more Potassium and 5.8 times more Selenium than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Roasted Soybeans contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-Roasted Peanuts have 1.3 times more Energy, 2.1 times more Fat and 2.4 times more Saturated Fat than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 44.6 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Roasted Soybeans offer comparable quantities of Omega 6 per five ounces.