Comparing Nutrients in 1 pound Brazilnuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Brazilnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	103% 2989kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	137% 44g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	76.4% 99g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	65.7% 25g	38g per day for Men 19-50 years
Protein	116% 65g	264% 148g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	233% 2.8mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	45.4% 41mg	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	171% 25.6mg	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

	Brazilnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	72.6% 726mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	518% 3629mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Cottonseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts 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 Brazilnuts vs Roasted Cottonseed:

• 1 lb of Roasted Glandless Cottonseed Kernels contains more Vitamin A, 7.3 times more Vitamin B2, 10.2 times more Vitamin B3, 2.5 times more Vitamin B5, 7.7 times more Vitamin B6, 10.6 times more Vitamin B9 and 12.9 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Roasted Cottonseed provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Roasted Cottonseed:

• 1 pound of Brazilnuts has 1.6 times more Calcium and 1.5 times more Copper than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 2.2 times more Iron, 1.8 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Roasted Cottonseed contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.3 times more Energy, 1.8 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 6 and 1.4 times more Fiber than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.3 times more Protein than Dried Brazilnuts.