Comparing Nutrients in 300 calories Roasted Cottonseed VS Boiled Carrots

Weight per 300 calories

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

Roasted Cottonseed has 14.5 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Cottonseed	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	18% 5.75g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	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	10% 13g	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	8.6% 3.26g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	34.5% 138μg	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	5.93% 5.34mg	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

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

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

• Boiled and Drained Carrots contain 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 Roasted Glandless Cottonseed Kernels and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.
• Both Roasted Glandless Cottonseed Kernels 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 Roasted Cottonseed vs Boiled Carrots:

• Roasted Glandless Cottonseed Kernels have 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.
• While Boiled and Drained Carrots contain 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.
• Both Roasted Glandless Cottonseed Kernels and Boiled and Drained Carrots have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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