Comparing Nutrients in 5 ounces Roasted Cottonseed VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Roasted Cottonseed	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	24.7% 717kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	20.5% 7.8g	NA	38g per day for Men 19-50 years
Protein	82.5% 46g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.3% 1.1mg	72% 0.93mg	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	82.6% 330μg	38.6% 155μg	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	14% 12.8mg	97% 87mg	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	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	14% 142mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	207% 1.86mg	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	96% 7.65mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	229% 5.26mg	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	162% 1134mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Dried Japanese Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Cottonseed vs Dried Japanese Chestnuts:

• 5 ounces of Roasted Cottonseed have 5.5 times more Vitamin A and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.5 times more Vitamin B2 and 6.8 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Dried Japanese Chestnuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Glandless Cottonseed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Cottonseed vs Dried Japanese Chestnuts:

• 5 ounces of Roasted Cottonseed have 1.4 times more Calcium, 1.6 times more Iron, 3.8 times more Magnesium, 4.7 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.7 times more Manganese and 1.4 times more Sodium than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Dried Japanese Chestnuts contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cottonseed have 1.4 times more Energy, 29.3 times more Fat, 53 times more Saturated Fat, 2.2 times more Omega 3, 62 times more Omega 6 and 6.2 times more Protein than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 3.7 times more Carbohydrate than Roasted Glandless Cottonseed Kernels.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6