Comparing Nutrients in 1 kilogram 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	222% 6430kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	303% 97g	32g per day for Men 19-50 years
Omega 3	5308% 85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1051% 179g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	168% 219g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	187% 71g	145% 55g	38g per day for Men 19-50 years
Protein	255% 143g	582% 326g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	71% 710mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	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	321% 25.7mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	NA	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	470% 3290mg	1143% 8000mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	397% 13500mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	429% 6430mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	545% 60mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.26% 46.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.