Comparing Nutrients in 14 ounces Almonds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	68.3% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	124% 161g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	150% 84g	290% 163g	56g per day for Men 19-50 years

Vitamins

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	695% 8.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	235% 3.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	227% 909μg	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% 0mg	10.6% 9.53mg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	190% 1897mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	520% 4.7mg	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	184% 14.7mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	681% 2862mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	370% 8.5mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	905% 6338mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	207% 7033mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Partially Defatted Cottonseed Flour:

• Almonds have 2.9 times more Vitamin B2 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 10.3 times more Vitamin B1, 5.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Partially Defatted Cottonseed Flour:

• Partially Defatted Glandless Cottonseed Flour contain 1.8 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 35 times more Sodium and 3.7 times more Zinc than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 8.1 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6 and 4.2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.9 times more Carbohydrate and 1.9 times more Protein than Almonds.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.