Comparing Nutrients in 300 calories Carrots VS Roasted Cottonseed

Weight per 300 calories

• Carrots: 732g
• Roasted Cottonseed: 59.3g

Roasted Glandless Cottonseed Kernels have 12.3 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Roasted Cottonseed?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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% 70g	10% 13g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	12% 6.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	679% 6110μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	24% 241mg	5.93% 59.3mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	NA	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.075% 2.76g	3700g per day for Men 19-50 years

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

• Raw Carrots have 468.4 times more Vitamin A, 2.8 times more Vitamin B2, 4 times more Vitamin B3, 7.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 8.1 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
• Both Raw Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Raw 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 Carrots vs Roasted Cottonseed:

• Raw Carrots have 4.1 times more Calcium, 2.9 times more Potassium, 34.1 times more Sodium and 234.3 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 2.2 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.9 times more Phosphorus and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 5.4 times more Carbohydrate and 6.3 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 12.3 times more Fat, 24.6 times more Saturated Fat, 14.5 times more Omega 6 and 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Roasted Glandless Cottonseed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.