Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Energy	88% 2552kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	67% 87g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	74% 28g	57.4% 22g	38g per day for Men 19-50 years
Protein	101% 56.7g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	239% 3.1mg	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	90% 361μg	231% 925μg	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	6.17% 5.56mg	39.7% 35.7mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	28% 282mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	529% 4.76mg	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	128% 10.2mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	416% 1746mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.66mg	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	187% 1306mg	454% 3175mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	158% 5358mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	170% 2552mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	216% 24mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Roasted Cottonseed:

• Roasted Glandless Cottonseed Kernels contain 22 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Walnuts with Salt vs Roasted Cottonseed:

• Dry Roasted Walnuts with Salt have 1.2 times more Copper and 25.7 times more Sodium than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.4 times more Calcium, 2.1 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Walnuts with Salt have 1.3 times more Energy, 1.7 times more Fat, 123.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.8 times more Saturated Fat and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Glandless Cottonseed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.