Comparing Nutrients in 1 kilogram Black Walnuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	213% 6190kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	303% 97g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	1051% 179g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	168% 219g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	145% 55g	38g per day for Men 19-50 years
Protein	430% 241g	582% 326g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	602% 7.82mg	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	77.5% 310μg	583% 2330μg	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	19% 17mg	100% 90mg	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	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	61% 610mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	1333% 12mg	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	390% 31mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	948% 22mg	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	733% 5130mg	1143% 8000mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	397% 13500mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	545% 60mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Roasted Cottonseed per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Roasted Cottonseed:

• 1 kilogram of Black Walnuts has 3.6 times more Vitamin B5 than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains 11 times more Vitamin A, 13.2 times more Vitamin B1, 2 times more Vitamin B2, 6.4 times more Vitamin B3, 1.3 times more Vitamin B6, 7.5 times more Vitamin B9 and 5.3 times more Vitamin C than Dried Black Walnuts.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Roasted Cottonseed:

• 1 kilogram of Black Walnuts has 1.8 times more Manganese than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Roasted Cottonseed contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 1.2 times more Energy, 1.6 times more Fat, 38.8 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Fiber than Roasted Cottonseed.
• While 1 kg of Roasted Glandless Cottonseed Kernels contains 2.8 times more Saturated Fat, 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Black Walnuts.