Comparing Nutrients in 5 ounces Roasted Cottonseed VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Cottonseed	Walnuts	Recommended Dietary Allowance
Energy	24.7% 717kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	25% 9.5g	38g per day for Men 19-50 years
Protein	82.5% 46g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.3% 1.1mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.6% 330μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Walnuts	Recommended Dietary Allowance
Calcium	14% 142mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Walnuts per 5 oz

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

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

• 5 ounces of Roasted Cottonseed have 22 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 6.9 times more Vitamin C than Walnuts.
• Both Roasted Cottonseed and Walnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Glandless Cottonseed Kernels as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Cottonseed vs Walnuts:

• 5 ounces of Roasted Cottonseed have 1.9 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Walnuts.
• While 5 oz of English Walnuts contain 1.3 times more Copper and 1.6 times more Manganese than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Walnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cottonseed have 1.6 times more Saturated Fat, 1.6 times more Carbohydrate and 2.1 times more Protein than Walnuts.
• While 5 oz of English Walnuts contain 1.3 times more Energy, 1.8 times more Fat, 131.6 times more Omega 3 and 2.1 times more Omega 6 than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Walnuts offer comparable quantities of Fiber per five ounces.