Comparing Nutrients in 5 ounces Boiled Soybeans with Salt VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Boiled Soybeans with Salt	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	8.4% 244kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	16.4% 12g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 5.94g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	46% 26g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	45.6% 0.59mg	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	19% 76.5μg	32.6% 130μg	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	2.68% 2.4mg	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	3.3% 0.5mg	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	91% 7.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	111% 2.55mg	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	49.6% 347mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Chunk Style Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Soybeans with Salt versus 5 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Soybeans with Salt vs Chunk Style Peanut Butter:

• 5 ounces of Boiled Soybeans with Salt have 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 38.4 times more Vitamin K than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 34.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 18 times more Vitamin E than Boiled Soybeans with Salt.
• 5 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin K
• Both Boiled Soybeans with Salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Soybeans with Salt vs Chunk Style Peanut Butter:

• 5 ounces of Boiled Soybeans with Salt have 2.3 times more Calcium, 2.7 times more Iron and 13.9 times more Sodium than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.4 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Chunk Style Peanut Butter contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Soybeans with Salt have 7.7 times more Omega 3 than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 3.4 times more Energy, 5.6 times more Fat, 5.9 times more Saturated Fat, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 3.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Boiled Soybeans with Salt.