Comparing Nutrients in 300 calories Boiled Carrots VS Roasted Cottonseed

Weight per 300 calories

• Boiled Carrots: 857g
• Roasted Cottonseed: 59.3g

Roasted Glandless Cottonseed Kernels have 14.5 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	10% 13g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	811% 7303μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	35.7% 0.46mg	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	30% 120μg	34.5% 138μg	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	34.3% 31mg	5.93% 5.34mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	25.7% 257mg	5.93% 59.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	56.2% 1.3mg	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	36.7% 257mg	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	21% 773g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 559.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 7.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.8 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 4.3 times more Calcium, 2.5 times more Potassium, 33.5 times more Sodium and 280.3 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 4.9 times more Copper, 3 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 5.4 times more Carbohydrate and 7.9 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 13.9 times more Fat, 22.4 times more Saturated Fat, 14.2 times more Omega 6 and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.