Comparing Nutrients in 1 pound 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	79% 2295kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	137% 44g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	477% 81g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	188% 244g	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	65.7% 25g	220% 83.5g	38g per day for Men 19-50 years
Protein	264% 148g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.55mg	13% 0.17mg	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	264% 1057μg	10.2% 41μg	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	45.4% 41mg	1.5% 1.36mg	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	45.4% 454mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	348% 3.13mg	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	306% 24.5mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	475% 1996mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	98% 2.25mg	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	518% 3629mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	180% 6123mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	247% 27.2mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.