Comparing Nutrients in 1 kilogram Roasted Cottonseed VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	174% 5060kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	303% 97g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1051% 179g	515% 87.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	413% 538g	130g per day for Men 19-50 years
Sugars	NA	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	145% 55g	484% 184g	38g per day for Men 19-50 years
Protein	582% 326g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	602% 7.82mg	28.5% 0.37mg	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	583% 2330μg	22.5% 90μg	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	100% 90mg	3.33% 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	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	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	767% 6.9mg	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	675% 54mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	1048% 4400mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	948% 22mg	216% 4.96mg	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	1143% 8000mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	397% 13500mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	545% 60mg	936% 103mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 7.3 times more Vitamin A, 22.1 times more Vitamin B1, 4.9 times more Vitamin B2, 10.5 times more Vitamin B3, 8.1 times more Vitamin B5, 21.1 times more Vitamin B6, 25.9 times more Vitamin B9 and 30 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 1.8 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 8.7 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Zinc than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Glandless Cottonseed Kernels have 1.9 times more Fat, 2.6 times more Saturated Fat, 2 times more Omega 6 and 1.8 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.5 times more Carbohydrate and 3.3 times more Fiber than Roasted Glandless Cottonseed Kernels.
• Both Roasted Glandless Cottonseed Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Energy and Omega 3 per 1 kg.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.