Comparing Nutrients in 100 calories Roasted CottonseedVS Whole Roasted Squash Seeds

Weight per 100 calories

Roasted Cottonseed

20g

Whole Roasted Squash Seeds

22.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Roasted Cottonseed or Whole Roasted Squash Seeds?

Macros Ratio

Protein Fat Carbs

Roasted Cottonseed

24%

60%

16%

Whole Roasted Squash Seeds

16%

38%

46%

100 kcal ▼

Macro Nutrients

Roasted Cottonseedvs Whole Roasted Squash Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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7.4%7.17g

Fat

4.5%4.35g

7.17 gvs4.35 g

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

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6%1.9g

Saturated Fat

2.57%0.82g

1.9 gvs0.82 g

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

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0.85%0.014g

Omega 3

1.08%0.017g

0.014 gvs0.017 g

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

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20.8%3.53g

Omega 6

11.6%1.96g

3.53 gvs1.96 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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3.33%4.33g

Carbohydrate

9.27%12g

4.33 gvs12 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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2.86%1.1g

Fiber

11%4.13g

1.1 gvs4.13 g

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

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11.5%6.44g

Protein

7.43%4.16g

6.44 gvs4.16 g

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

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Vitamins

Roasted Cottonseedvs Whole Roasted Squash Seeds

0.48%4.35μg

Vitamin A

0.075%0.67μg

RAE, retinol activity equivalents

4.35 μgvs0.67 μg

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

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12.4%0.15mg

Vitamin B1

0.64%0.008mg

Thiamine

0.15 mgvs0.008 mg

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

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3.88%0.05mg

Vitamin B2

0.9%0.012mg

Riboflavin

0.05 mgvs0.012 mg

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

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3.7%0.59mg

Vitamin B3

0.4%0.064mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.064 mg

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

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1.8%0.09mg

Vitamin B5

0.25%0.013mg

Pantothenic acid

0.09 mgvs0.013 mg

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

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12%0.15mg

Vitamin B6

0.64%0.008mg

Pyridoxine

0.15 mgvs0.008 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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11.5%46μg

Vitamin B9

0.5%2μg

Folates and Folic Acid

46 μgvs2 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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1.98%1.78mg

Vitamin C

0.075%0.067mg

Ascorbic acid

1.78 mgvs0.067 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Roasted Cottonseedvs Whole Roasted Squash Seeds

1.98%19.8mg

Calcium

1.23%12.3mg

19.8 mgvs12.3 mg

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

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26.4%0.24mg

Copper

17%0.15mg

0.24 mgvs0.15 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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13.3%1.07mg

Iron

9.28%0.74mg

1.07 mgvs0.74 mg

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

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20.7%87mg

Magnesium

14%58.7mg

87 mgvs58.7 mg

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

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18.7%0.43mg

Manganese

4.84%0.11mg

0.43 mgvs0.11 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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22.6%158mg

Phosphorus

2.95%20.6mg

158 mgvs20.6 mg

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

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7.85%267mg

Potassium

6.06%206mg

267 mgvs206 mg

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

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Selenium

NA μgvsNA μg

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

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0.33%4.94mg

Sodium

0.27%4.04mg

4.94 mgvs4.04 mg

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

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10.8%1.2mg

Zinc

21%2.3mg

1.2 mgvs2.3 mg

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

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0.025%0.92g

Water

0.027%1g

0.92 gvs1 g

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

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Lets compare vitamin content per 100 calories of Roasted Cottonseed vs Whole Roasted Squash Seeds:

Roasted Glandless Cottonseed Kernels have 19.4 times more Vitamin B1, 4.3 times more Vitamin B2, 9.2 times more Vitamin B3, 7.2 times more Vitamin B5, 18.6 times more Vitamin B6, 22.8 times more Vitamin B9 and 26.4 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 A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Cottonseed vs Whole Roasted Squash Seeds:

Roasted Glandless Cottonseed Kernels have 1.6 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 7.7 times more Phosphorus and 1.3 times more Potassium than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.9 times more Zinc than Roasted Glandless Cottonseed Kernels.

Comparison of macro-nutrients per 100 calories:

Roasted Glandless Cottonseed Kernels have 1.6 times more Fat, 2.3 times more Saturated Fat, 1.8 times more Omega 6 and 1.5 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Omega 3, 2.8 times more Carbohydrate and 3.8 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 per 100 kcal.
Both Roasted Glandless Cottonseed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted CottonseedVS TahiniWhole Roasted Squash SeedsVS Tahini

Compare Foods

Comparing Nutrients in 100 calories Roasted CottonseedVS Whole Roasted Squash Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Cottonseed or Whole Roasted Squash Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: