Comparing Nutrients in 100 grams 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	17.4% 506kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	58% 32.6g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Walnuts	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	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.12% 0.46mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.3% 233μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Walnuts	Recommended Dietary Allowance
Calcium	10% 100mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.65g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Cottonseed versus 100 g of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Roasted Cottonseed vs Walnuts:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cottonseed have 1.6 times more Saturated Fat, 1.6 times more Carbohydrate and 2.1 times more Protein than Walnuts.
• While 100 g 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 100 grams.