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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	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	121% 1.45mg	790% 9.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Low Fat Cottonseed Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 15.6 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 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 Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Low Fat Cottonseed Flour 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Low Fat Cottonseed Flour:

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

Comparison of macro-nutrients per 1 pound:

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