Comparing Nutrients in 5 ounces Roasted Cottonseed VS 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	24.7% 717kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	58.6% 76g	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	20.5% 7.8g	68.6% 26g	38g per day for Men 19-50 years
Protein	82.5% 46g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.3% 1.1mg	4.03% 0.052mg	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	82.6% 330μg	3.2% 12.8μg	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	14% 12.8mg	0.47% 0.43mg	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	14% 142mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	109% 0.98mg	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	96% 7.65mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	30.6% 0.7mg	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	162% 1134mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.17% 6.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 7.3 times more Vitamin A, 22.1 times more Vitamin B1, 4.9 times more Vitamin B2, 10.5 times more Vitamin B3, 8.1 times more Vitamin B5, 21.1 times more Vitamin B6, 25.9 times more Vitamin B9 and 30 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 B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Cottonseed vs Whole Roasted Squash Seeds:

• Roasted Glandless Cottonseed Kernels have 1.8 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 8.7 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Zinc than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Roasted Glandless Cottonseed Kernels have 1.9 times more Fat, 2.6 times more Saturated Fat, 2 times more Omega 6 and 1.8 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 2.5 times more Carbohydrate and 3.3 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 and Omega 3 per 5 oz.
• Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.