Comparing Nutrients in 5 ounces 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	28% 816kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	24% 31g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	85.3% 1.1mg	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	40% 160μg	82.6% 330μg	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	24.4% 22mg	14% 12.8mg	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	0.14% 1.4mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	189% 1.7mg	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	43.6% 3.5mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	134% 3.1mg	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	162% 1134mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Cottonseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Roasted Cottonseed:

• 5 ounces of Dried Beechnuts have 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 1.7 times more Vitamin C than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Roasted Cottonseed:

• 5 ounces of Dried Beechnuts have 1.5 times more Sodium than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 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.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.4 times more Fat, 24.6 times more Omega 3 and 1.5 times more Carbohydrate than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 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 five ounces.