Comparing Nutrients in 5 ounces Boiled Carrots VS Roasted Cottonseed

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	8.96% 11.7g	24% 31g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	134% 1208μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 38.7 times more Vitamin A than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 11.4 times more Vitamin B1, 5.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 5.1 times more Vitamin B6, 16.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Roasted Cottonseed:

• Boiled and Drained Carrots have 2.3 times more Sodium and 19.4 times more Water than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 3.3 times more Calcium, 70.6 times more Copper, 15.9 times more Iron, 44 times more Magnesium, 14.1 times more Manganese, 26.7 times more Phosphorus, 5.7 times more Potassium and 30 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Roasted Glandless Cottonseed Kernels contain 14.5 times more Energy, 201.6 times more Fat, 323.3 times more Saturated Fat, 69 times more Omega 3, 205.3 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Fiber and 42.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.