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

Macros Ratio

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

Macro Nutrients

	Low Fat Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1506kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	404% 226g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	790% 9.48mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	276% 3.6mg	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	259% 1034μg	265% 1061μg	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% 11mg	5.54% 5mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	215% 2150mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	591% 5.3mg	909% 8.2mg	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	713% 57mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	773% 3248mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	410% 9.43mg	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	1028% 7199mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	235% 7988mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	479% 52.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.19% 7g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Low Fat Cottonseed Flour vs Oil Roasted Sunflower Seeds:

• 1 pound of Low Fat Cottonseed Flour has 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 Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 15.6 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Low Fat Glandless Cottonseed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Low Fat Cottonseed Flour vs Oil Roasted Sunflower Seeds:

• 1 pound of Low Fat Cottonseed Flour has 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 Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Copper than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Cottonseed Flour has 1.6 times more Carbohydrate and 2.5 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Glandless Cottonseed Flour.
• 1 pound of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3