Comparing Nutrients in 1 kilogram Low Fat Cottonseed Flour VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Low Fat Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	114% 3320kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	171% 65g	38g per day for Men 19-50 years
Protein	890% 498g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1741% 21mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.96mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.4mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	588% 7.64mg	77% 1mg	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	570% 2280μg	143% 570μg	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	26.7% 24mg	20% 18mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	474% 4740mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1302% 11.7mg	1417% 12.8mg	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	1573% 126mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	1705% 7160mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	1952% 45mg	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	2267% 15870mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	518% 17610mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	1055% 116mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Cottonseed Flour VS Roasted Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Low Fat Cottonseed Flour versus 1 kg of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Low Fat Cottonseed Flour vs Roasted Squash Seed Kernels:

• 1 kilogram of Low Fat Cottonseed Flour has more Vitamin A, 29.8 times more Vitamin B1, 2.6 times more Vitamin B2, 7.6 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.3 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Roasted Squash Seed Kernels provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Low Fat Glandless Cottonseed Flour as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Low Fat Cottonseed Flour vs Roasted Squash Seed Kernels:

• 1 kilogram of Low Fat Cottonseed Flour has 9.1 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Sodium and 1.5 times more Zinc than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 2.1 times more Manganese than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Roasted Squash Seed Kernels contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Low Fat Cottonseed Flour has 2.5 times more Carbohydrate and 1.7 times more Protein than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Energy, 34.8 times more Fat, 27.6 times more Saturated Fat, 55.5 times more Omega 3 and 34.4 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• 1 kilogram of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3