Comparing Nutrients in 7 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	2.4% 69.5kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	188% 1691μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	119% 1.55mg	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	6.95% 27.8μg	116% 462μg	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	7.94% 7.14mg	20% 18mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	188% 4.33mg	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	8.5% 59.5mg	227% 1588mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.25% 9.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.