Comparing Nutrients in 300 calories Chia VS Low Fat Cottonseed Flour

Weight per 300 calories

• Chia: 61.7g
• Low Fat Cottonseed Flour: 90g

Chia has 1.5 times more energy per 100g than Low Fat Cottonseed Flour. It has very high energy density when compared to other foods. Low Fat Glandless Cottonseed Flour having high energy density.

Which food has more nutrients per 300 calories - Chia or Low Fat Cottonseed Flour?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.06g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	688% 11g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	3.03% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	7.56% 30.2μg	51.5% 206μg	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	1.1% 0.99mg	2.4% 2.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	39% 390mg	43% 428mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	118% 1.06mg	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	59.6% 4.77mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	49.2% 207mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	83.6% 1.92mg	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	76% 531mg	205% 1434mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	47% 1591mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.88mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.17% 6.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chia vs Low Fat Cottonseed Flour:

• Dried Chia Seeds have 1.5 times more Vitamin B3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 4.9 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.8 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Chia vs Low Fat Cottonseed Flour:

• Low Fat Glandless Cottonseed Flour contain 1.9 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.7 times more Phosphorus, 6.3 times more Potassium and 3.7 times more Zinc than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Chia Seeds have 14.9 times more Fat, 7.3 times more Saturated Fat, 6090.1 times more Omega 3 and 7 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 1.3 times more Carbohydrate and 4.4 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Energy per 300 kcal.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.