Comparing Nutrients in 1 pound Almonds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	141% 184g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	171% 96g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	795% 9.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	260% 1039μg	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	0% 0mg	12% 11mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	217% 2168mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	595% 5.35mg	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	210% 17mg	718% 57.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	423% 9.72mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	1035% 7244mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	236% 8038mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.77% 28.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Partially Defatted Cottonseed Flour:

• Almonds have 2.9 times more Vitamin B2 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 10.3 times more Vitamin B1, 5.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Partially Defatted Cottonseed Flour:

• Partially Defatted Glandless Cottonseed Flour contain 1.8 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 35 times more Sodium and 3.7 times more Zinc than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 8.1 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6 and 4.2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.9 times more Carbohydrate and 1.9 times more Protein than Almonds.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.