Comparing Nutrients in 1 kilogram Spanish Peanuts VS Roasted Cottonseed

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	197% 5700kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	303% 97g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1011% 172g	1051% 179g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	168% 219g	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	250% 95g	145% 55g	38g per day for Men 19-50 years
Protein	467% 262g	582% 326g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	563% 6.75mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	602% 7.82mg	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	600% 2400μg	583% 2330μg	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	100% 90mg	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	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	106% 1060mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	1333% 12mg	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	489% 39mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	948% 22mg	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	554% 3880mg	1143% 8000mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	397% 13500mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	545% 60mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Roasted Cottonseed per 1 kg

Compare the macro and micronutrient content in 1 kg of Spanish Peanuts versus 1 kg of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Spanish Peanuts vs Roasted Cottonseed:

• 1 kilogram of Spanish Peanuts has 5.3 times more Vitamin B3 and 3.9 times more Vitamin B5 than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Cottonseed provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spanish Peanuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Peanuts vs Roasted Cottonseed:

• 1 kilogram of Spanish Peanuts has 1.2 times more Manganese than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains 1.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Cottonseed contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.4 times more Fat and 1.7 times more Fiber than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains 1.4 times more Saturated Fat, 6.9 times more Omega 3 and 1.4 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Roasted Cottonseed offer comparable quantities of Energy, Omega 6 and Protein per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3