Comparing Nutrients in 7 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	34.6% 1004kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	60% 19.2g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	NA	88% 63.8g	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	28.7% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	115% 64.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	116% 462μg	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	20% 18mg	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	20% 198mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	134% 10.7mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	NA	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	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	227% 1588mg	NA	700mg per day for Men 19-50 years
Potassium	78.8% 2679mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	NA	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Glazed Walnuts per 7 oz

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

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

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

Comparing minerals per 7 ounces for Roasted Cottonseed vs Glazed Walnuts:

• 7 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 7 oz of Glazed Walnuts contain 17.8 times more Sodium than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.