Comparing Nutrients in 100 grams 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	11% 318kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	17% 22g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	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	23% 8.8g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	58% 32.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	60% 0.78mg	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	18.8% 75μg	58.3% 233μg	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	10% 9mg	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	27.3% 4.1mg	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	5.5% 55mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	133% 1.2mg	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	12.6% 1mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	95% 2.2mg	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	28.3% 198mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	50% 751mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	0.13% 4.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted Cottonseed per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Peanuts with Salt versus 100 g of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Peanuts with Salt vs Roasted Cottonseed:

• 100 grams of Boiled Peanuts with Salt have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Roasted Cottonseed.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Peanuts with Salt vs Roasted Cottonseed:

• 100 grams of Boiled Peanuts with Salt have 30 times more Sodium than Roasted Cottonseed.
• While 100 g 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 100 grams:

• 100 grams of Boiled Peanuts with Salt have 1.6 times more Fiber than Roasted Cottonseed.
• While 100 g 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 100 grams.
• 100 grams of Boiled Peanuts with Salt provide inadequate amounts of Omega 3