Comparing Nutrients in 5 ounces Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	28.8% 835kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	9.1% 12g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.35g	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	33% 12.6g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	25.5% 0.33mg	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	44.7% 179μg	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	64% 0.58mg	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	29.2% 2.34mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	50.8% 1.17mg	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	64.6% 452mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil-roasted Valencia Peanuts vs Boiled Soybeans with Salt:

• 5 ounces of Oil-roasted Valencia Peanuts have 35.9 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 1.7 times more Vitamin B1 and 1.9 times more Vitamin B2 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per five ounces.
• Both Oil-roasted Valencia Peanuts as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Valencia Peanuts vs Boiled Soybeans with Salt:

• 5 ounces of Oil-roasted Valencia Peanuts have 2.1 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 1.9 times more Calcium, 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt contain similar levels of Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Valencia Peanuts have 3.4 times more Energy, 5.7 times more Fat, 6.1 times more Saturated Fat, 4 times more Omega 6, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 59.8 times more Omega 3 than Oil-roasted Valencia Peanuts.
• 5 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3