Comparing Nutrients in 7 ounces Walnuts VS Roasted Cottonseed

Macros Ratio

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

Macro Nutrients

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Energy	44.8% 1298kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	1126% 18g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	54% 30.2g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	19.4% 194mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	188% 4.33mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	227% 1588mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.25% 9.23g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.3 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 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 English Walnuts.
• Both English Walnuts 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 Walnuts vs Roasted Cottonseed:

• English Walnuts have 1.3 times more Copper and 1.6 times more Manganese than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.9 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium, 12.5 times more Sodium and 1.9 times more Zinc than English Walnuts.
• Both English Walnuts and Roasted Glandless Cottonseed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 1.3 times more Energy, 1.8 times more Fat, 131.6 times more Omega 3, 2.1 times more Omega 6 and 1.2 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.6 times more Saturated Fat, 1.6 times more Carbohydrate and 2.1 times more Protein than English Walnuts.
• Both English Walnuts as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.