Comparing Nutrients in 1 pound Roasted Almonds VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Roasted Almonds	Roasted Cottonseed	Recommended Dietary Allowance
Energy	94% 2712kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	137% 44g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	76.4% 99g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	65.7% 25g	38g per day for Men 19-50 years
Protein	170% 95g	264% 148g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	273% 3.55mg	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	62.4% 249μg	264% 1057μg	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	0% 0mg	45.4% 41mg	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	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	122% 1216mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	605% 5.44mg	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	211% 17mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	430% 9.9mg	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	305% 2136mg	518% 3629mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Roasted Cottonseed per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Roasted Cottonseed:

• 1 pound of Roasted Almonds has 4.7 times more Vitamin B2 and 1.2 times more Vitamin B3 than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains more Vitamin A, 9.7 times more Vitamin B1, 1.4 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Roasted Cottonseed:

• 1 pound of Roasted Almonds has 2.7 times more Calcium than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Cottonseed contain similar levels of Copper and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.4 times more Fat and 2 times more Fiber than Roasted Cottonseed.
• While 1 lb of Roasted Glandless Cottonseed Kernels contains 2.4 times more Saturated Fat, 6.9 times more Omega 3, 1.4 times more Omega 6 and 1.6 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Cottonseed offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3