Comparing Nutrients in 14 ounces Peanuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	77.6% 2250kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	67% 87g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	88.8% 33.7g	57.4% 22g	38g per day for Men 19-50 years
Protein	183% 102g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	239% 3.1mg	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	238% 953μg	231% 925μg	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	39.7% 35.7mg	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	220% 33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	36.5% 365mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	529% 4.76mg	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	227% 18mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	416% 1746mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	376% 8.66mg	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	213% 1492mg	454% 3175mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	158% 5358mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	216% 24mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Roasted Cottonseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Peanuts versus 14 oz of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peanuts vs Roasted Cottonseed:

• 14 ounces of Peanuts have 4 times more Vitamin B3 and 3.9 times more Vitamin B5 than Roasted Cottonseed.
• While 14 oz of Roasted Glandless Cottonseed Kernels contain more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Peanuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanuts vs Roasted Cottonseed:

• 14 oz of Roasted Glandless Cottonseed Kernels contain 2.6 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed contain similar levels of Calcium, Copper, Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanuts have 1.4 times more Fat and 1.5 times more Fiber than Roasted Cottonseed.
• While 14 oz of Roasted Glandless Cottonseed Kernels contain 1.5 times more Saturated Fat, 23 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed offer comparable quantities of Energy and Omega 6 per 14 ounces.
• 14 ounces of Peanuts provide inadequate amounts of Omega 3