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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Squash Seed Kernels	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	58.3% 0.7mg	1741% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 kilogram of Roasted Squash Seed Kernels has 2.1 times more Manganese than Low Fat Cottonseed Flour.
• While 1 kg of Low Fat Glandless Cottonseed Flour contains 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 Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Low Fat Cottonseed Flour contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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