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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	124% 161g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	31.3% 12g	38g per day for Men 19-50 years
Protein	147% 82.5g	290% 163g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	695% 8.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	31% 310mg	190% 1897mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	681% 2862mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	905% 6338mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	207% 7033mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.68% 25g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 7.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Dried Sunflower Seed Kernels have 1.5 times more Copper and 9.5 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 6.1 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium, 3.9 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.3 times more Fat, 2.8 times more Saturated Fat, 5.5 times more Omega 3, 7.9 times more Omega 6 and 2.9 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 2 times more Carbohydrate and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.