Comparing Nutrients in 300 calories Low Fat Cottonseed Flour VS Boiled Carrots

Weight per 300 calories

• Low Fat Cottonseed Flour: 90g
• Boiled Carrots: 857g

Low Fat Cottonseed Flour has 9.5 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Low Fat Cottonseed Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.52g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	NA	67.7% 25.7g	38g per day for Men 19-50 years
Protein	80.4% 45g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	101% 1.3mg	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	51.5% 206μg	30% 120μg	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	2.4% 2.17mg	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Cottonseed Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	43% 428mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	142% 11.4mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	83.6% 1.92mg	57.8% 1.33mg	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	205% 1434mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	47% 1591mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low Fat Cottonseed Flour vs Boiled Carrots:

• Low Fat Glandless Cottonseed Flour have 3.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 367.4 times more Vitamin A, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 14.2 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Low Fat Glandless Cottonseed Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Fat Cottonseed Flour vs Boiled Carrots:

• Low Fat Glandless Cottonseed Flour have 1.7 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 7.5 times more Magnesium, 1.4 times more Manganese, 5.6 times more Phosphorus and 6.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium, 15.7 times more Sodium and 124 times more Water than Low Fat Glandless Cottonseed Flour.

Comparison of macro-nutrients per 300 calories:

• Low Fat Glandless Cottonseed Flour have 6.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Omega 6 and 2.2 times more Carbohydrate than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Low Fat Glandless Cottonseed Flour as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.