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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Roasted Cottonseed VS Dry Roasted Walnuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cottonseed versus 14 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Cottonseed have 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 Roasted Cottonseed and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Glandless Cottonseed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Cottonseed have 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.
• While 14 oz of Dry Roasted Walnuts with Salt contain 25.7 times more Sodium than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Dry Roasted Walnuts with Salt contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cottonseed have 1.8 times more Saturated Fat, 1.2 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• While 14 oz of Dry Roasted Walnuts with Salt contain 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.