Comparing Nutrients in 5 ounces Peanuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	27.7% 804kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	17.6% 23g	24% 31g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	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	31.7% 12g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	75.6% 0.91mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	78.7% 12mg	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

	Peanuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	13% 130mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	81% 6.5mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	76% 533mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Roasted Cottonseed per 5 oz

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

• 5 ounces of Peanuts have 4 times more Vitamin B3 and 3.9 times more Vitamin B5 than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Peanuts 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 Peanuts vs Roasted Cottonseed:

• 5 oz of Roasted Glandless Cottonseed Kernels contain 2.6 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed contain similar levels of Calcium, Copper, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanuts have 1.4 times more Fat and 1.5 times more Fiber than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.5 times more Saturated Fat, 23 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Peanuts.
• Both Peanuts and Roasted Cottonseed offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Peanuts provide inadequate amounts of Omega 3