Comparing Nutrients in 500 calories Carrots VS Roasted Cottonseed

Weight per 500 calories

• Carrots: 1220g
• Roasted Cottonseed: 99g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	57.6% 230μg	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	80% 72mg	9.9% 8.9mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	40.2% 402mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	94% 2.16mg	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	61% 427mg	113% 791mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	56% 841mg	1.65% 24.7mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.