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

Macros Ratio

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

Macro Nutrients

	Oil-roasted Valencia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Energy	28.8% 835kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	105% 18g	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	33% 43g	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	33% 12.6g	66% 25g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia 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	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	44.7% 179μg	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	0% 0mg	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	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

	Oil-roasted Valencia Peanuts	Roasted Soybeans	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	29.2% 2.34mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	64.6% 452mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	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	39.7% 4.37mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.075% 2.76g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil-roasted Valencia 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 Valencia Peanuts vs Roasted Soybeans:

• 5 ounces of Oil-roasted Valencia Peanuts have 10.2 times more Vitamin B3 and 3.1 times more Vitamin B5 than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 1.7 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Roasted Soybeans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Valencia Peanuts 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 Valencia Peanuts vs Roasted Soybeans:

• 5 oz of Soybeans roasted without salt contain 2.6 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 2.4 times more Potassium and 2.5 times more Selenium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Roasted Soybeans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Valencia Peanuts have 1.3 times more Energy, 2 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Omega 6 than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 169.4 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Oil-roasted Valencia Peanuts.
• 5 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3