Comparing Nutrients in 100 grams Roasted Cottonseed VS Dry Roasted Walnuts with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	17.4% 506kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	4.92% 3.57g	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	14.5% 5.5g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	58% 32.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.12% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	40.5% 0.53mg	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	58.3% 233μg	22.8% 91μg	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	10% 9mg	1.56% 1.4mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	165% 1.5mg	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	67.5% 5.4mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	114% 800mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.13% 4.65g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• Roasted Glandless Cottonseed Kernels have 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 Roasted Glandless Cottonseed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B2 per 100 g.
• Both Roasted Glandless Cottonseed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Cottonseed vs Dry Roasted Walnuts with Salt:

• Roasted Glandless Cottonseed Kernels have 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.
• While Dry Roasted Walnuts with Salt contain 25.7 times more Sodium than Roasted Glandless Cottonseed Kernels.
• Both Roasted Glandless Cottonseed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Glandless Cottonseed Kernels have 1.8 times more Saturated Fat, 1.2 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 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.
• Both Roasted Glandless Cottonseed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.