Comparing Nutrients in 100 grams Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	20.3% 589kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.2g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	104% 17.8g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	NA	3.26% 2.36g	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	23.4% 8.9g	15.8% 6g	38g per day for Men 19-50 years
Protein	48.3% 27g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	18% 0.23mg	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	31.5% 126μg	13.5% 54μg	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% 0mg	1.9% 1.7mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	45.2% 0.41mg	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	20.6% 1.65mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	36% 0.82mg	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	45.6% 319mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Valencia Peanuts VS Boiled Soybeans with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Oil-roasted Valencia Peanuts versus 100 g of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil-roasted Valencia Peanuts vs Boiled Soybeans with Salt:

• 100 grams of Oil-roasted Valencia Peanuts have 35.9 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 1.7 times more Vitamin B1 and 1.9 times more Vitamin B2 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per 100 grams.
• Both Oil-roasted Valencia Peanuts as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil-roasted Valencia Peanuts vs Boiled Soybeans with Salt:

• 100 grams of Oil-roasted Valencia Peanuts have 2.1 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 1.9 times more Calcium, 3.1 times more Iron and 39.5 times more Sodium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Soybeans with Salt contain similar levels of Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Valencia Peanuts have 3.4 times more Energy, 5.7 times more Fat, 6.1 times more Saturated Fat, 4 times more Omega 6, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Boiled Soybeans with Salt.
• While 100 g of Boiled Soybeans with Salt contain 59.8 times more Omega 3 than Oil-roasted Valencia Peanuts.
• 100 grams of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3