Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	201% 5820kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	312% 405g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	79% 30g	38g per day for Men 19-50 years
Protein	345% 193g	731% 410g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Partially Defatted 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	88.3% 1.06mg	1752% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	307% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	254% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	592% 7.7mg	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	593% 2370μg	573% 2290μg	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	15.6% 14mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	70% 700mg	478% 4780mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1311% 12mg	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	475% 38mg	1583% 127mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1717% 7210mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	932% 21.4mg	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	1650% 11550mg	2281% 15970mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	521% 17720mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	1063% 117mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 and 15.7 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 19.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper and 14.2 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 6.8 times more Calcium, 3.3 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 8 times more Fat, 3.3 times more Saturated Fat, 6.3 times more Omega 3, 11.2 times more Omega 6 and 3.7 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.