Comparing Nutrients in 1 pound Dried Beechnuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Dried Beechnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	90% 2613kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	137% 44g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	76.4% 99g	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	NA	65.7% 25g	38g per day for Men 19-50 years
Protein	50.2% 28g	264% 148g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	273% 3.55mg	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	128% 513μg	264% 1057μg	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	78% 70.3mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	605% 5.44mg	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	139% 11mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	430% 9.9mg	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	0% 0mg	518% 3629mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Cottonseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Roasted Cottonseed:

• 1 pound of Dried Beechnuts has 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 1.7 times more Vitamin C than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains more Vitamin A, 2.5 times more Vitamin B1, 3.4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Cottonseed provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Roasted Cottonseed:

• 1 pound of Dried Beechnuts has 1.5 times more Sodium than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 100 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 1.3 times more Potassium and 16.7 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.4 times more Fat, 24.6 times more Omega 3 and 1.5 times more Carbohydrate than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 1.7 times more Saturated Fat and 5.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Cottonseed offer comparable quantities of Energy and Omega 6 per one pound.