Comparing Nutrients in 300 calories Roasted Cottonseed VS Roasted European Chestnuts

Weight per 300 calories

• Roasted Cottonseed: 59.3g
• Roasted European Chestnuts: 122g

Roasted Cottonseed has 2.1 times more energy per 100g than Roasted European Chestnuts. It has very high energy density when compared to other foods. Roasted European Chestnuts having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Roasted Cottonseed	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	18% 5.75g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	8.6% 3.26g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	6.93% 3.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0.14% 1.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	47% 0.61mg	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	34.5% 138μg	21.4% 85.7μg	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	5.93% 5.34mg	35.4% 32mg	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	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.96% 9.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	5.93% 59.3mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	69% 0.62mg	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	40% 3.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	9.62% 40.4mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	63% 1.44mg	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	67.8% 474mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21.3% 725mg	3400mg per day for Men 19-50 years
Selenium	NA	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.16% 2.45mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	1.34% 49.6g	3700g per day for Men 19-50 years

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

• Roasted Glandless Cottonseed Kernels have 1.5 times more Vitamin B1 and 1.6 times more Vitamin B9 than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 6 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
• Both Roasted Glandless Cottonseed Kernels and Roasted European Chestnuts have similar amounts of Vitamin B3 per 300 kcal.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Cottonseed vs Roasted European Chestnuts:

• Roasted Glandless Cottonseed Kernels have 1.7 times more Calcium, 2.9 times more Iron, 6.5 times more Magnesium, 3.6 times more Phosphorus and 5.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted Glandless Cottonseed Kernels and Roasted European Chestnuts have similar amounts of Copper, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Glandless Cottonseed Kernels have 8 times more Fat, 11.3 times more Saturated Fat, 11.1 times more Omega 6 and 5 times more Protein than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 2.8 times more Omega 3, 5 times more Carbohydrate and 1.9 times more Fiber than Roasted Glandless Cottonseed Kernels.
• Both Roasted Glandless Cottonseed Kernels and Roasted European Chestnuts have similar amounts of Energy per 300 kcal.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.