Comparing Nutrients in 5 ounces Roasted Cottonseed VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	24.7% 717kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	82.5% 46g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.3% 1.1mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	14% 142mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	234% 2.1mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	162% 1134mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Dry Roasted Walnuts with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• 5 ounces of Roasted Cottonseed have 22 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Dry Roasted Walnuts with Salt.
• Both Roasted Cottonseed and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Glandless Cottonseed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• 5 ounces of Roasted Cottonseed have 1.4 times more Calcium, 2.1 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 25.7 times more Sodium than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Dry Roasted Walnuts with Salt contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cottonseed have 1.8 times more Saturated Fat, 1.2 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.3 times more Energy, 1.7 times more Fat, 123.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Roasted Glandless Cottonseed Kernels.