Comparing Nutrients in 300 calories Glazed Walnuts VS Roasted Cottonseed

Weight per 300 calories

• Glazed Walnuts: 60g
• Roasted Cottonseed: 59.3g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Glazed Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	NA	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	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	22% 28.6g	10% 13g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	5.7% 2.16g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	8.87% 4.97g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	NA	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35.7% 0.46mg	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	NA	34.5% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.93% 5.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	4.26% 42.6mg	5.93% 59.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	9.68% 0.77mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	62% 261mg	420mg per day for Men 19-50 years
Manganese	NA	56.2% 1.3mg	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	NA	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	NA	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.075% 2.76g	3700g per day for Men 19-50 years

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

• Roasted Glandless Cottonseed Kernels contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Glazed Walnuts vs Roasted Cottonseed:

• Glazed Walnuts have 18.1 times more Sodium than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.4 times more Calcium, 4.1 times more Iron and 5.7 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 300 calories:

• Glazed Walnuts have 2.2 times more Carbohydrate than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 2.7 times more Saturated Fat, 1.5 times more Fiber and 3.9 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Roasted Glandless Cottonseed Kernels have similar amounts of Energy and Fat per 300 kcal.
• Both Glazed Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.