Comparing Nutrients in 100 calories Roasted Soybeans VS Oil-roasted Virginia Peanuts

Weight per 100 calories

• Roasted Soybeans: 21.3g
• Oil-roasted Virginia Peanuts: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Roasted Soybeans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	2.45% 0.78g	3.43% 1.1g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.96% 6.44g	2.64% 3.44g	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	9.93% 3.77g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	8% 4.48g	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	1.78% 0.021mg	3.98% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.38% 0.031mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.097mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	3.4% 0.044mg	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	11.2% 45μg	5.4% 21.6μg	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	0.52% 0.47mg	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	2.94% 29.4mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	24.5% 0.22mg	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	10.4% 0.83mg	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	7.36% 31mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.35mg	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	11% 77.4mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.057% 0.85mg	0.069% 1.04mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.011% 0.42g	0.01% 0.38g	3700g per day for Men 19-50 years

Roasted Soybeans VS Oil-roasted Virginia Peanuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Soybeans or Oil-roasted Virginia Peanuts?

Lets compare vitamin content per 100 calories of Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 100 calories of Roasted Soybeans have 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oil-roasted Virginia Peanuts.
• While 100 kcal of Oil-roasted Virginia Peanuts contain 2.2 times more Vitamin B1, 8.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Roasted Soybeans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 100 calories of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin B2
• Both Soybeans roasted without salt as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Soybeans vs Oil-roasted Virginia Peanuts:

• 100 calories of Roasted Soybeans have 2 times more Calcium, 2.9 times more Iron, 1.3 times more Manganese, 2.8 times more Potassium and 3.1 times more Selenium than Oil-roasted Virginia Peanuts.
• While 100 kcal of Oil-roasted Virginia Peanuts contain 1.7 times more Zinc than Soybeans roasted without salt.
• Both Roasted Soybeans and Oil-roasted Virginia Peanuts contain similar levels of Copper, Magnesium and Phosphorus per 100 calories.
• 100 calories of Oil-roasted Virginia Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Soybeans have 109.9 times more Omega 3, 1.9 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Oil-roasted Virginia Peanuts.
• While 100 kcal of Oil-roasted Virginia Peanuts contain 1.6 times more Fat and 1.4 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 100 calories.
• 100 calories of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3