Comparing Nutrients in 7 ounces Boiled Soybeans with Salt VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	11.8% 341kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	32.5% 42g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	13.4% 9.72g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	31.3% 12g	44% 16.7g	38g per day for Men 19-50 years
Protein	64.5% 36g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	71% 0.92mg	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	26.8% 107μg	48% 192μg	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	3.75% 3.37mg	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	4.63% 0.69mg	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	20.2% 202mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	94% 0.85mg	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	128% 10.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	154% 3.54mg	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	69.5% 486mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Dry-roasted Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Soybeans with Salt versus 7 oz of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Soybeans with Salt vs Dry-roasted Peanuts:

• 7 ounces of Boiled Soybeans with Salt have 1.4 times more Vitamin B2 and more Vitamin K than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 36 times more Vitamin B3, 5.6 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 14.1 times more Vitamin E than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Soybeans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Soybeans with Salt vs Dry-roasted Peanuts:

• 7 ounces of Boiled Soybeans with Salt have 1.8 times more Calcium, 3.3 times more Iron and 39.5 times more Sodium than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 2.1 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Dry-roasted Peanuts contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans with Salt have 23 times more Omega 3 than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 3.4 times more Energy, 5.5 times more Fat, 6 times more Saturated Fat, 2.2 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Boiled Soybeans with Salt.
• 7 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3