Comparing Nutrients in 1 pound Blanched Almonds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Blanched Almonds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	92% 2676kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	126% 164g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	404% 226g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low Fat 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	72% 0.87mg	790% 9.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	267% 3.47mg	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	55.6% 222μg	259% 1034μg	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	718% 108mg	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

	Blanched Almonds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	107% 1070mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	591% 5.3mg	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	186% 15mg	713% 57mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	773% 3248mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	420% 9.66mg	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	312% 2182mg	1028% 7199mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	235% 7988mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	479% 52.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Low Fat Cottonseed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Low Fat Cottonseed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Low Fat Cottonseed Flour:

• 1 pound of Blanched Almonds has 1.8 times more Vitamin B2 than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains more Vitamin A, 10.9 times more Vitamin B1, 1.4 times more Vitamin B5, 6.6 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Low Fat Cottonseed Flour provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Low Fat Cottonseed Flour:

• 1 lb of Low Fat Glandless Cottonseed Flour contains 2 times more Calcium, 3.8 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Sodium and 3.9 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Low Fat Cottonseed Flour contain similar levels of Copper and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.8 times more Energy, 37.2 times more Fat, 12.8 times more Saturated Fat and 21.7 times more Omega 6 than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 1.9 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds as well as Low Fat Glandless Cottonseed Flour provide inadequate amounts of Omega 3 in one pound.