Comparing Nutrients in 7 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	21.8% 631kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	46% 17.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	48% 26.8g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	119% 1.55mg	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	37.2% 149μg	116% 462μg	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	20% 18mg	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	54.2% 8.14mg	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	11% 109mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	265% 2.4mg	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	25% 2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	188% 4.33mg	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	56% 393mg	227% 1588mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1490mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	108% 12mg	11mg per day for Men 19-50 years
Water	2.24% 83g	0.25% 9.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted Cottonseed per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Peanuts with Salt versus 7 oz of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Peanuts with Salt vs Roasted Cottonseed:

• 7 ounces of Boiled Peanuts with Salt have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted Cottonseed.
• While 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Peanuts with Salt vs Roasted Cottonseed:

• 7 ounces of Boiled Peanuts with Salt have 30 times more Sodium than Roasted Cottonseed.
• While 7 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 7 ounces:

• 7 ounces of Boiled Peanuts with Salt have 1.6 times more Fiber than Roasted Cottonseed.
• While 7 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 seven ounces.
• 7 ounces of Boiled Peanuts with Salt provide inadequate amounts of Omega 3