Comparing Nutrients in 500 calories Roasted Cottonseed VS Glazed Walnuts

Weight per 500 calories

• Roasted Cottonseed: 99g
• Glazed Walnuts: 100g

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

Discover which food has more nutrients per 500 calories - Roasted Cottonseed or Glazed Walnuts?

Macros Ratio

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

Macro Nutrients

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	14.3% 5.43g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.4% 0.77mg	NA	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	57.6% 230μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.9% 8.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Calcium	9.9% 99mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	NA	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	66.7% 5.34mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	NA	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	NA	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	113% 791mg	NA	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.65% 24.7mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.17% 6.3g	3700g per day for Men 19-50 years

Roasted Cottonseed VS Glazed Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Cottonseed or Glazed Walnuts?

Lets compare vitamin content per 500 calories of Roasted Cottonseed vs Glazed Walnuts:

• Both Roasted Glandless Cottonseed Kernels and Glazed Walnuts have similar amounts of vitamins per 500 kcal
• Both Roasted Glandless Cottonseed Kernels as well as Glazed Walnuts have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Cottonseed vs Glazed Walnuts:

• 500 calories of Roasted Cottonseed have 4.1 times more Iron and 5.7 times more Potassium than Glazed Walnuts.
• While 500 kcal of Glazed Walnuts contain 18.1 times more Sodium than Roasted Glandless Cottonseed Kernels.
• 500 calories of Glazed Walnuts lack sufficient amounts of Potassium
• Both Roasted Glandless Cottonseed Kernels as well as Glazed Walnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cottonseed have 2.7 times more Saturated Fat, 1.5 times more Fiber and 3.9 times more Protein than Glazed Walnuts.
• While 500 kcal of Glazed Walnuts contain 2.2 times more Carbohydrate than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Glazed Walnuts offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Glazed Walnuts provide inadequate amounts of Fiber