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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Squash Seed Kernels	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	26.5% 0.32mg	795% 9.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	268% 3.5mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 pound of Roasted Squash Seed Kernels has 2.1 times more Manganese and 1.7 times more Selenium than Partially Defatted Cottonseed Flour.
• While 1 lb of Partially Defatted Glandless Cottonseed Flour contains 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 Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Partially Defatted Cottonseed Flour contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 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 Cottonseed Flour.
• While 1 lb of Partially Defatted Glandless Cottonseed Flour contains 2.8 times more Carbohydrate and 1.4 times more Protein than Roasted Pumpkin And Squash Seed Kernels.
• 1 pound of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3