Comparing Nutrients in 7 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	34.6% 1004kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	60% 19.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	28.7% 11g	35% 13.3g	38g per day for Men 19-50 years
Protein	115% 64.7g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Walnuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 462μg	48.6% 194μg	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	20% 18mg	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Walnuts	Recommended Dietary Allowance
Calcium	20% 198mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	350% 3.15mg	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	134% 10.7mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1588mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	78.8% 2679mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Cottonseed versus 7 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Roasted Cottonseed vs Walnuts:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.