Comparing Nutrients in 5 ounces 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	32.2% 934kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	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	13% 16.6g	24% 31g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	73% 0.87mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	14% 12.8mg	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	53.4% 8mg	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	22.7% 227mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	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% 3.44mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	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	147% 1028mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Cottonseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts 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 Brazilnuts vs Roasted Cottonseed:

• 5 oz of Roasted Glandless Cottonseed Kernels contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Roasted Cottonseed:

• 5 ounces of Brazilnuts have 1.6 times more Calcium and 1.5 times more Copper than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 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 5 oz of Roasted Glandless Cottonseed Kernels contain 1.9 times more Omega 3, 1.9 times more Carbohydrate and 2.3 times more Protein than Dried Brazilnuts.