Comparing Nutrients in 500 calories Walnuts VS Roasted Cottonseed

Weight per 500 calories

• Walnuts: 76.5g
• Roasted Cottonseed: 99g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.75% 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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	57.6% 230μg	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	1.1% 0.99mg	9.9% 8.9mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	7.5% 75mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	132% 1.2mg	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	28% 2.22mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	113% 791mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	1.65% 24.7mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both English Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both English Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.