Comparing Nutrients in 5 ounces Roasted Cottonseed VS 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	24.7% 717kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	63% 45.6g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	82.5% 46g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	NA	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	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	82.6% 330μg	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	14% 12.8mg	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	14% 142mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	96% 7.65mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Glazed Walnuts per 5 oz

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

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

• 5 ounces of Roasted Cottonseed have more Vitamin C than Glazed Walnuts.
• 5 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 5 ounces of Roasted Cottonseed have 1.4 times more Calcium, 4.2 times more Iron and 5.8 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 17.8 times more Sodium than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces 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 5 oz 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 five ounces.