Comparing Nutrients in 5 ounces Black Walnuts VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	30.3% 877kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	24% 31g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	61% 34g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	85.3% 1.1mg	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	11% 44μg	82.6% 330μg	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	2.68% 2.4mg	14% 12.8mg	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	189% 1.7mg	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	55.3% 4.42mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	134% 3.1mg	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	104% 727mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Roasted Cottonseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Walnuts versus 5 oz of Roasted Cottonseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Black Walnuts vs Roasted Cottonseed:

• 5 ounces of Black Walnuts have 3.6 times more Vitamin B5 than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 11 times more Vitamin A, 13.2 times more Vitamin B1, 2 times more Vitamin B2, 6.4 times more Vitamin B3, 1.3 times more Vitamin B6, 7.5 times more Vitamin B9 and 5.3 times more Vitamin C than Dried Black Walnuts.
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Roasted Cottonseed:

• 5 ounces of Black Walnuts have 1.8 times more Manganese than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Roasted Cottonseed contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 1.2 times more Energy, 1.6 times more Fat, 38.8 times more Omega 3, 1.9 times more Omega 6 and 1.2 times more Fiber than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 2.8 times more Saturated Fat, 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Black Walnuts.