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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Toasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	124% 161g	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	120% 45.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	122% 68.3g	290% 163g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	107% 1.3mg	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	104% 16.7mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	NA	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

	Toasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	190% 1897mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	681% 2862mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	905% 6338mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	207% 7033mg	3400mg per day for Men 19-50 years
Selenium	NA	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.68% 25g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 15.8 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 6.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Copper than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 8.4 times more Calcium, 1.9 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 9.2 times more Fat, 3.7 times more Saturated Fat, 7.2 times more Omega 3, 12.8 times more Omega 6 and 3.8 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 2 times more Carbohydrate and 2.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.