Comparing Nutrients in 7 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	32% 931kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	30.3% 39.4g	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	92% 35g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	137% 76.5g	92% 51.3g	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	16.5% 0.2mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	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	27.4% 274mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	97% 7.74mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	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	103% 720mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans VS Oil-roasted Virginia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Soybeans 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 Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3