Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	204% 5920kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	278% 361g	130g per day for Men 19-50 years
Sugars	43% 31g	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% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	NA	38g per day for Men 19-50 years
Protein	358% 201g	890% 498g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1741% 21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	87% 870mg	474% 4740mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	1705% 7160mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	2267% 15870mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	518% 17610mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	1055% 116mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Low Fat Cottonseed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Low Fat Cottonseed Flour:

• 1 kilogram of Oil Roasted Sunflower Seeds has 15.6 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 1 kg of Low Fat Glandless Cottonseed Flour contains more Vitamin A, 6.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Low Fat Cottonseed Flour provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower 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 Oil Roasted Sunflower Seeds vs Low Fat Cottonseed Flour:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Copper than Low Fat Cottonseed Flour.
• While 1 kg of Low Fat Glandless Cottonseed Flour contains 5.4 times more Calcium, 2.9 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Low Fat Cottonseed Flour contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 36.4 times more Fat, 22.8 times more Saturated Fat, 40.5 times more Omega 3 and 60 times more Omega 6 than Low Fat Cottonseed Flour.
• While 1 kg of Low Fat Glandless Cottonseed Flour contains 1.6 times more Carbohydrate and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3