Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	24% 31g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	6.7% 2.55g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	97% 869μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	85.3% 1.1mg	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	2.83% 11.3μg	82.6% 330μg	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	3.15% 2.83mg	14% 12.8mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	4.4% 44mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	189% 1.7mg	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	9.2% 0.74mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	134% 3.1mg	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	4.05% 28.3mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Roasted Cottonseed:

• Canned Carrots Solids and Liquids with Salt have 27.9 times more Vitamin A than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 39.5 times more Vitamin B1, 9.4 times more Vitamin B2, 7.1 times more Vitamin B3, 3.3 times more Vitamin B5, 7 times more Vitamin B6, 29.1 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Roasted Cottonseed:

• Canned Carrots Solids and Liquids with Salt have 9.6 times more Sodium and 20 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 3.2 times more Calcium, 11.7 times more Copper, 10.4 times more Iron, 48.9 times more Magnesium, 4.8 times more Manganese, 40 times more Phosphorus, 7.8 times more Potassium and 20.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Roasted Glandless Cottonseed Kernels contain 22 times more Energy, 259.2 times more Fat, 388 times more Saturated Fat, 8.6 times more Omega 3, 319 times more Omega 6, 4.1 times more Carbohydrate, 3.1 times more Fiber and 56.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.