Comparing Nutrients in 1 pound Boiled Carrots VS 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	5.47% 159kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	137% 44g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	477% 81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	76.4% 99g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	264% 148g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	429% 3865μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	273% 3.55mg	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	16% 63.5μg	264% 1057μg	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	18% 16.3mg	45.4% 41mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	13.6% 136mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	430% 9.9mg	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	19.4% 136mg	518% 3629mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	247% 27.2mg	11mg per day for Men 19-50 years
Water	11% 409g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 38.7 times more Vitamin A than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 11.4 times more Vitamin B1, 5.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 5.1 times more Vitamin B6, 16.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 2.3 times more Sodium and 19.4 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 3.3 times more Calcium, 70.6 times more Copper, 15.9 times more Iron, 44 times more Magnesium, 14.1 times more Manganese, 26.7 times more Phosphorus, 5.7 times more Potassium and 30 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Roasted Glandless Cottonseed Kernels contain 14.5 times more Energy, 201.6 times more Fat, 323.3 times more Saturated Fat, 69 times more Omega 3, 205.3 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Fiber and 42.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.