Comparing Nutrients in 5 ounces Boiled Peanuts with Salt VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Energy	15.5% 451kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	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	23% 30g	24% 31g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	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	33% 12.5g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	34% 19g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	30.6% 0.37mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	26.6% 106μg	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	0% 0mg	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	38.7% 5.8mg	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

	Boiled Peanuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	7.8% 78mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	18% 1.43mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	40% 281mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	NA	55μg per day for Men 19-50 years
Sodium	71% 1065mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.2g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted Cottonseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Roasted Cottonseed:

• 5 ounces of Boiled Peanuts with Salt have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 5.1 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Boiled Peanuts with Salt.
• 5 ounces of Boiled Peanuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Roasted Cottonseed:

• 5 ounces of Boiled Peanuts with Salt have 30 times more Sodium than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.8 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 7.5 times more Potassium and 3.3 times more Zinc than Boiled Peanuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Peanuts with Salt have 1.6 times more Fiber than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.6 times more Energy, 1.6 times more Fat, 3.2 times more Saturated Fat, 69 times more Omega 3, 2.6 times more Omega 6 and 2.4 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted Cottonseed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3