Comparing Nutrients in 300 calories Walnuts VS Roasted Cottonseed

Weight per 300 calories

• Walnuts: 46g
• Roasted Cottonseed: 59.3g

Walnuts have 1.3 times more energy per 100g than Roasted Cottonseed. It has very high energy density when compared to other foods. Roasted Glandless Cottonseed Kernels having very high energy density.

Which food has more nutrients per 300 calories - Walnuts or Roasted Cottonseed?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	10% 13g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.07g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	12.5% 7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	34.5% 138μg	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	0.66% 0.6mg	5.93% 5.34mg	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	2.14% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.93% 59.3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	79% 0.71mg	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	16.7% 1.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	56.2% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Roasted Cottonseed:

• Roasted Glandless Cottonseed Kernels contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 8.9 times more Vitamin C than English Walnuts.
• Both English Walnuts and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both English Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Roasted Cottonseed:

• English Walnuts have 1.2 times more Manganese than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.3 times more Calcium, 2.4 times more Iron, 3.6 times more Magnesium, 3 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than English Walnuts.
• Both English Walnuts and Roasted Glandless Cottonseed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 1.4 times more Fat, 101.8 times more Omega 3 and 1.6 times more Omega 6 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 2 times more Saturated Fat, 2.1 times more Carbohydrate and 2.8 times more Protein than English Walnuts.
• Both English Walnuts and Roasted Glandless Cottonseed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both English Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.