Comparing Nutrients in 5 ounces BroccoliVS Roasted Cottonseed

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Roasted Cottonseed

24%

60%

16%

5 oz ▼

Macro Nutrients

Broccolivs Roasted Cottonseed

1.66%48kcal

Energy

24.7%717kcal

48 kcalvs717 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g

Fat

53%51.4g

0.52 gvs51.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

43%13.7g

0.16 gvs13.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.6%0.089g

Omega 3

6.1%0.098g

0.089 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g

Omega 6

149%25.3g

0.069 gvs25.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.24%9.4g

Carbohydrate

24%31g

9.4 gvs31 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.32%2.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.96g

Fructose

≤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]

0.96 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.69g

Glucose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.14g

Sucrose

0.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.7%3.7g

Fiber

20.5%7.8g

3.7 gvs7.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g

Protein

82.5%46g

4 gvs46 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Roasted Cottonseed

4.9%44μg

Vitamin A

3.46%31μg

RAE, retinol activity equivalents

44 μgvs31 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.4%0.1mg

Vitamin B1

88.6%1.06mg

Thiamine

0.1 mgvs1.06 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.8%0.17mg

Vitamin B2

28%0.36mg

Riboflavin

0.17 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg

Vitamin B3

26.6%4.25mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs4.25 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.2%0.81mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.81 mgvs0.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

85.3%1.1mg

Pyridoxine

0.25 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg

Vitamin B9

82.6%330μg

Folates and Folic Acid

89.3 μgvs330 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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140%126mg

Vitamin C

14%12.8mg

Ascorbic acid

126 mgvs12.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Roasted Cottonseed

6.66%66.6mg

Calcium

14%142mg

66.6 mgvs142 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.7%0.069mg

Copper

189%1.7mg

0.069 mgvs1.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13%1.03mg

Iron

96%7.65mg

1.03 mgvs7.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg

Magnesium

148%624mg

29.8 mgvs624 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

134%3.1mg

0.3 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.4%94mg

Phosphorus

162%1134mg

94 mgvs1134 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%448mg

Potassium

56.3%1914mg

448 mgvs1914 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.1%46.8mg

Sodium

2.36%35.4mg

46.8 mgvs35.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg

Zinc

77.3%8.5mg

0.58 mgvs8.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.42%127g

Water

0.18%6.6g

127 gvs6.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Broccoli has 1.4 times more Vitamin A, 1.3 times more Vitamin B5 and 9.9 times more Vitamin C than Roasted Glandless Cottonseed Kernels.
While Roasted Glandless Cottonseed Kernels contain 10.6 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B3, 4.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli 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 Broccoli vs Roasted Cottonseed:

Raw Broccoli has 1.3 times more Sodium and 19.2 times more Water than Roasted Glandless Cottonseed Kernels.
While Roasted Glandless Cottonseed Kernels contain 2.1 times more Calcium, 24.5 times more Copper, 7.4 times more Iron, 21 times more Magnesium, 10.4 times more Manganese, 12.1 times more Phosphorus, 4.3 times more Potassium and 14.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

Roasted Glandless Cottonseed Kernels contain 14.9 times more Energy, 98.1 times more Fat, 85.1 times more Saturated Fat, 364.6 times more Omega 6, 3.3 times more Carbohydrate, 2.1 times more Fiber and 11.6 times more Protein than Raw Broccoli.
Both Raw Broccoli and Roasted Glandless Cottonseed Kernels have similar amounts of Omega 3 per 5 oz.
Both Raw Broccoli as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliRoasted CottonseedVS Boiled BroccoliBroccoliVS Whole Roasted Squash SeedsRoasted CottonseedVS Whole Roasted Squash Seeds

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Roasted Cottonseed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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