Comparing Nutrients in 300 calories Roasted Cottonseed VS Walnuts

Weight per 300 calories

• Roasted Cottonseed: 59.3g
• Walnuts: 46g

English Walnuts have 1.3 times more energy per unit of mass than Roasted Glandless Cottonseed Kernels, which is very high in comparison to other foods. Roasted Cottonseed having very high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Roasted Cottonseed VS Walnuts Nutrients Per 300 Kcal

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

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

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

Comparing minerals per 300 calories for Roasted Cottonseed vs Walnuts:

• 300 calories of Roasted Cottonseed have 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 Walnuts.
• Both Roasted Cottonseed and Walnuts contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Potassium
• Both Roasted Glandless Cottonseed Kernels as well as English Walnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cottonseed have 2 times more Saturated Fat, 2.1 times more Carbohydrate and 2.8 times more Protein than Walnuts.
• While 300 kcal of English Walnuts contain 1.4 times more Fat, 101.8 times more Omega 3 and 1.6 times more Omega 6 than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Walnuts offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Roasted Cottonseed provide inadequate amounts of Omega 3
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate