Comparing Nutrients in 100 calories Boiled Carrots VS Roasted Cottonseed

Weight per 100 calories

• Boiled Carrots: 286g
• Roasted Cottonseed: 20g

Roasted Glandless Cottonseed Kernels have 14.5 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Roasted Cottonseed?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	6% 1.9g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	NA	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	1.4% 1.03g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	2.86% 1.1g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	270% 2434μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	3.88% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	1.8% 0.09mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	12% 0.15mg	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	10% 40μg	11.5% 46μg	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	11.4% 10.3mg	1.98% 1.78mg	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	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	26.4% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	13.3% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	18.7% 0.43mg	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	12.2% 85.7mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.33% 4.94mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	6.96% 258g	0.025% 0.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 559.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 7.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.8 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 4.3 times more Calcium, 2.5 times more Potassium, 33.5 times more Sodium and 280.3 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 4.9 times more Copper, 3 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have 5.4 times more Carbohydrate and 7.9 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 13.9 times more Fat, 22.4 times more Saturated Fat, 14.2 times more Omega 6 and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.