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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Roasted Soybeans	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	23% 665kcal	28.3% 819kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	28% 9g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	122% 20.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	21.7% 28g	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	66% 25g	33% 12.6g	38g per day for Men 19-50 years
Protein	98% 54.6g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	27.7% 0.36mg	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	74.8% 299μg	44.3% 177μg	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	3.46% 3.1mg	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	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

	Roasted Soybeans	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	19.6% 196mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	200% 1.8mg	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	69% 5.53mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	124% 2.85mg	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	73.5% 515mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	61.3% 2084mg	27% 924mg	3400mg per day for Men 19-50 years
Selenium	49.2% 27μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	85.3% 9.4mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	0.083% 3.08g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Soybeans have 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• While 5 oz of Oil-roasted Virginia Peanuts contain 2.8 times more Vitamin B1, 10.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Soybeans roasted without salt as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Soybeans have 1.6 times more Calcium, 2.3 times more Iron, 2.3 times more Potassium and 2.5 times more Selenium than Oil-roasted Virginia Peanuts.
• While 5 oz of Oil-roasted Virginia Peanuts contain 1.5 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Zinc than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Soybeans have 89.2 times more Omega 3, 1.5 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Oil-roasted Virginia Peanuts.
• While 5 oz of Oil-roasted Virginia Peanuts contain 1.9 times more Fat and 1.7 times more Saturated Fat than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3