Comparing Nutrients in 14 ounces Hemp Seeds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Hemp Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	75.7% 2195kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2487% 39.8g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	641% 109g	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	26.5% 34.4g	124% 161g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	1.7% 1.23g	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	224% 125g	290% 163g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	422% 5.06mg	695% 8.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	228% 36.5mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	235% 3.05mg	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	109% 437μg	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	2.2% 2mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	27.8% 278mg	190% 1897mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	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	394% 31.6mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	661% 2778mg	681% 2862mg	420mg per day for Men 19-50 years
Manganese	1311% 30mg	370% 8.5mg	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	936% 6549mg	905% 6338mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	207% 7033mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	357% 39.3mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Hemp Seeds VS Partially Defatted Cottonseed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Hemp Seeds versus 14 oz of Partially Defatted Cottonseed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Hemp Seeds have 2.3 times more Vitamin B3 than Partially Defatted Cottonseed Flour.
• While 14 oz of Partially Defatted Glandless Cottonseed Flour contain 22 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.8 times more Vitamin C than Hulled Hemp Seeds.
• 14 ounces of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Hulled Hemp Seeds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hemp Seeds have 1.4 times more Copper, 3.5 times more Manganese and 4.6 times more Selenium than Partially Defatted Cottonseed Flour.
• While 14 oz of Partially Defatted Glandless Cottonseed Flour contain 6.8 times more Calcium, 1.6 times more Iron, 1.5 times more Potassium and 7 times more Sodium than Hulled Hemp Seeds.
• Both Hemp Seeds and Partially Defatted Cottonseed Flour contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hemp Seeds have 1.5 times more Energy, 7.9 times more Fat, 2.9 times more Saturated Fat, 911.3 times more Omega 3, 9.4 times more Omega 6 and 1.3 times more Fiber than Partially Defatted Cottonseed Flour.
• While 14 oz of Partially Defatted Glandless Cottonseed Flour contain 4.7 times more Carbohydrate and 1.3 times more Protein than Hulled Hemp Seeds.
• 14 ounces of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3