Comparing Nutrients in 1 kilogram Almonds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Almonds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	200% 5790kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	278% 361g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	NA	38g per day for Men 19-50 years
Protein	378% 212g	890% 498g	56g per day for Men 19-50 years

Vitamins

	Almonds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	1741% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	588% 7.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	570% 2280μg	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	26.7% 24mg	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	1709% 256mg	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	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	269% 2690mg	474% 4740mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1302% 11.7mg	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	464% 37mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	1705% 7160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	926% 21.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	2267% 15870mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	518% 17610mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	1055% 116mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Low Fat Cottonseed Flour:

• Almonds have 2.9 times more Vitamin B2 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain more Vitamin A, 10.2 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 Low Fat Glandless Cottonseed Flour have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Almonds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Low Fat Cottonseed Flour:

• Low Fat 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, 35 times more Sodium and 3.7 times more Zinc than Almonds.
• Both Almonds and Low Fat Glandless Cottonseed Flour have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 35.4 times more Fat, 12.3 times more Saturated Fat and 21.6 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 1.7 times more Carbohydrate and 2.4 times more Protein than Almonds.
• Both Almonds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.