Comparing Nutrients in 500 calories Roasted Cottonseed VS Whole Roasted Squash Seeds

Weight per 500 calories

• Roasted Cottonseed: 99g
• Whole Roasted Squash Seeds: 112g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Roasted Cottonseed or Whole Roasted Squash Seeds?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	57.8% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.43g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0.37% 3.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	3.18% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.4% 0.77mg	3.2% 0.041mg	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	57.6% 230μg	2.52% 10μg	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	9.9% 8.9mg	0.37% 0.34mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	9.9% 99mg	6.17% 61.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	86% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	66.7% 5.34mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	24% 0.56mg	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	113% 791mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.65% 24.7mg	1.35% 20mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.14% 5.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 19.4 times more Vitamin B1, 4.3 times more Vitamin B2, 9.2 times more Vitamin B3, 7.2 times more Vitamin B5, 18.6 times more Vitamin B6, 22.8 times more Vitamin B9 and 26.4 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 1.6 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 7.7 times more Phosphorus and 1.3 times more Potassium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.9 times more Zinc than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 500 calories:

• Roasted Glandless Cottonseed Kernels have 1.6 times more Fat, 2.3 times more Saturated Fat, 1.8 times more Omega 6 and 1.5 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Omega 3, 2.8 times more Carbohydrate and 3.8 times more Fiber than Roasted Glandless Cottonseed Kernels.
• Both Roasted Glandless Cottonseed Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Energy per 500 kcal.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.