Comparing Nutrients in 1 pound Partially Defatted Cottonseed Flour VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	56% 1628kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	36% 13.6g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	332% 186g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	795% 9.53mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	35% 0.45mg	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	260% 1039μg	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	217% 2168mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	595% 5.35mg	643% 5.8mg	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	718% 57.4mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	779% 3270mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	885% 20.4mg	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	1035% 7244mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	236% 8038mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.77% 28.6g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Cottonseed Flour VS Roasted Squash Seed Kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Partially Defatted Cottonseed Flour versus 1 lb of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Partially Defatted Cottonseed Flour vs Roasted Squash Seed Kernels:

• 1 pound of Partially Defatted Cottonseed Flour has more Vitamin A, 30 times more Vitamin B1, 2.7 times more Vitamin B2, 7.7 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.3 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Roasted Squash Seed Kernels provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Partially Defatted Glandless Cottonseed Flour as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Partially Defatted Cottonseed Flour vs Roasted Squash Seed Kernels:

• 1 pound of Partially Defatted Cottonseed Flour has 9.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Sodium and 1.5 times more Zinc than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 2.1 times more Manganese and 1.7 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Roasted Squash Seed Kernels contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Partially Defatted Cottonseed Flour has 2.8 times more Carbohydrate and 1.4 times more Protein than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.6 times more Energy, 7.9 times more Fat, 5.4 times more Saturated Fat, 10.1 times more Omega 3, 6.7 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• 1 pound of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3