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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Boiled Soybeans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	11.8% 341kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	171% 29g	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	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	31.3% 12g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	64.5% 36g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	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	25.6% 0.31mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	38.8% 0.5mg	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	62% 248μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	20.2% 202mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	281% 2.53mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	173% 4mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	27% 15μg	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	119% 13mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.12% 4.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Soybeans with Salt versus 7 oz of Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts:

• 7 ounces of Boiled Soybeans with Salt have 2.5 times more Vitamin B2 than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 1.8 times more Vitamin B1, 36.8 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled Soybeans with Salt as well as Oil-roasted Virginia Peanuts 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 Oil-roasted Virginia Peanuts:

• 7 ounces of Boiled Soybeans with Salt have 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 3.1 times more Copper, 2.2 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oil-roasted Virginia Peanuts contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans with Salt have 31.5 times more Omega 3 than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 3.4 times more Energy, 5.4 times more Fat, 4.9 times more Saturated Fat, 3.3 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled Soybeans with Salt.
• 7 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3