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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	141% 184g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	162% 91g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	121% 1.45mg	795% 9.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	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	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	217% 2168mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	718% 57.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	1035% 7244mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	236% 8038mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	46% 25.4μg	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.77% 28.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 15.5 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 6.6 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 Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Copper and 14 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 5.5 times more Calcium, 3 times more Iron, 5.7 times more Magnesium, 1.4 times more Phosphorus, 3.7 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 8.3 times more Fat, 4.5 times more Saturated Fat, 7.4 times more Omega 3, 11.7 times more Omega 6 and 3.5 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.8 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.