Comparing Nutrients in 100 calories Chia VS Low Fat Cottonseed Flour

Weight per 100 calories

• Chia: 20.6g
• Low Fat Cottonseed Flour: 30g

Chia has 1.5 times more energy per 100g than Low Fat Cottonseed Flour. It has very high energy density when compared to other foods. Low Fat Glandless Cottonseed Flour having high energy density.

Which food has more nutrients per 100 calories - Chia or Low Fat Cottonseed Flour?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	229% 3.67g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.67% 8.67g	8.36% 11g	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	18.6% 7.08g	NA	38g per day for Men 19-50 years
Protein	6.08% 3.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.74% 6.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	9.18% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.7% 0.23mg	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	2.52% 10μg	17% 68.7μg	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	0.37% 0.33mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.69% 0.1mg	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

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	13% 130mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	39.2% 0.35mg	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	20% 1.6mg	47.4% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	51.3% 216mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	28% 0.64mg	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	25.3% 177mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.7mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	8.57% 0.94mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.056% 2.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chia vs Low Fat Cottonseed Flour:

• Dried Chia Seeds have 1.5 times more Vitamin B3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 4.9 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.8 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Chia vs Low Fat Cottonseed Flour:

• Low Fat Glandless Cottonseed Flour contain 1.9 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.7 times more Phosphorus, 6.3 times more Potassium and 3.7 times more Zinc than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Calcium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Chia Seeds have 14.9 times more Fat, 7.3 times more Saturated Fat, 6090.1 times more Omega 3 and 7 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 1.3 times more Carbohydrate and 4.4 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Energy per 100 kcal.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.