Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Energy	3.15% 91kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	67% 87g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	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	19% 7.14g	57.4% 22g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	270% 2433μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	239% 3.1mg	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	7.94% 31.8μg	231% 925μg	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	8.8% 7.94mg	39.7% 35.7mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	12.3% 123mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	529% 4.76mg	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	25.8% 2.06mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	416% 1746mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	376% 8.66mg	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	11.3% 79.4mg	454% 3175mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	158% 5358mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	216% 24mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Roasted Cottonseed:

• Canned Carrots Solids and Liquids with Salt have 27.9 times more Vitamin A than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 39.5 times more Vitamin B1, 9.4 times more Vitamin B2, 7.1 times more Vitamin B3, 3.3 times more Vitamin B5, 7 times more Vitamin B6, 29.1 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Roasted Cottonseed:

• Canned Carrots Solids and Liquids with Salt have 9.6 times more Sodium and 20 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 3.2 times more Calcium, 11.7 times more Copper, 10.4 times more Iron, 48.9 times more Magnesium, 4.8 times more Manganese, 40 times more Phosphorus, 7.8 times more Potassium and 20.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Roasted Glandless Cottonseed Kernels contain 22 times more Energy, 259.2 times more Fat, 388 times more Saturated Fat, 8.6 times more Omega 3, 319 times more Omega 6, 4.1 times more Carbohydrate, 3.1 times more Fiber and 56.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.