Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Roasted Cottonseed

Macros Ratio

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

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Energy	44% 1276kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	1053% 17g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	37% 14g	28.7% 11g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	119% 1.55mg	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	45% 181μg	116% 462μg	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	3.1% 2.78mg	20% 18mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	14% 141mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	265% 2.4mg	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	63.8% 5.1mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.33mg	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	93% 653mg	227% 1588mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1276mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.25% 9.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Roasted Cottonseed:

• Roasted Glandless Cottonseed Kernels contain 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 Dry Roasted Walnuts with Salt and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Roasted Cottonseed:

• Dry Roasted Walnuts with Salt have 1.2 times more Copper and 25.7 times more Sodium than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 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.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Walnuts with Salt have 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.
• While Roasted Glandless Cottonseed Kernels contain 1.8 times more Saturated Fat and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted Glandless Cottonseed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Walnuts with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.