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

Vitamins

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	602% 7.82mg	405% 5.26mg	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	583% 2330μg	228% 910μg	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	100% 90mg	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	1652% 15mg	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	675% 54mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	1048% 4400mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	948% 22mg	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	1143% 8000mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	397% 13500mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	545% 60mg	271% 30mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Dry Roasted Walnuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Roasted Cottonseed has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Roasted Cottonseed has 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 1 kg of Dry Roasted Walnuts with Salt contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Cottonseed has 1.8 times more Saturated Fat, 1.2 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 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.