Comparing Nutrients in 1 pound Sunflower Seeds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	141% 184g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	36% 13.6g	38g per day for Men 19-50 years
Protein	168% 94g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	795% 9.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	217% 2168mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	718% 57.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	1035% 7244mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	236% 8038mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.77% 28.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 7.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Dried Sunflower Seed Kernels have 1.5 times more Copper and 9.5 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 6.1 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium, 3.9 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.3 times more Fat, 2.8 times more Saturated Fat, 5.5 times more Omega 3, 7.9 times more Omega 6 and 2.9 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 2 times more Carbohydrate and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.