Comparing Nutrients in 1 kilogram Chia VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	168% 4860kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	11144% 178g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	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	324% 421g	278% 361g	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	905% 344g	NA	38g per day for Men 19-50 years
Protein	295% 165g	890% 498g	56g per day for Men 19-50 years

Vitamins

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	1741% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	588% 7.64mg	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	123% 490μg	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	17.8% 16mg	26.7% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	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

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	631% 6310mg	474% 4740mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	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	965% 77.2mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	1705% 7160mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	926% 21.3mg	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	1229% 8600mg	2267% 15870mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	518% 17610mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	1055% 116mg	11mg per day for Men 19-50 years
Water	1.57% 58g	1.86% 69g	3700g per day for Men 19-50 years

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

• Dried Chia Seeds have 2.2 times more Vitamin B3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 in 1 kg.

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

• Dried Chia Seeds have 1.3 times more Calcium and 1.3 times more Manganese than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 2.2 times more Sodium and 2.5 times more Zinc than Dried Chia Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chia Seeds have 1.5 times more Energy, 21.8 times more Fat, 10.7 times more Saturated Fat, 8915 times more Omega 3 and 10.2 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Carbohydrate per 1 kg.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.