Comparing Nutrients in 100 grams 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	17.4% 506kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	105% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	58% 32.6g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	NA	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	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	58.3% 233μg	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	10% 9mg	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	10% 100mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	67.5% 5.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	NA	11mg per day for Men 19-50 years
Water	0.13% 4.65g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Glazed Walnuts per 100 g

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

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

• 100 grams of Roasted Cottonseed have more Vitamin C than Glazed Walnuts.
• 100 grams of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Roasted Cottonseed vs Glazed Walnuts:

• 100 grams of Roasted Cottonseed have 1.4 times more Calcium, 4.2 times more Iron and 5.8 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 17.8 times more Sodium than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.