Comparing Nutrients in 1 kilogram 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	7.93% 230kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	303% 97g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1051% 179g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	168% 219g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	145% 55g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	582% 326g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	681% 6130μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	602% 7.82mg	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	20% 80μg	583% 2330μg	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	22.2% 20mg	100% 90mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	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	31% 310mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1333% 12mg	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	65% 5.2mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	948% 22mg	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	28.6% 200mg	1143% 8000mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	397% 13500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	545% 60mg	11mg per day for Men 19-50 years
Water	25% 930g	1.26% 46.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.