Comparing Nutrients in 300 calories Low Fat Cottonseed Flour VS Roasted Almonds

Weight per 300 calories

• Low Fat Cottonseed Flour: 90g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.8 times more energy per unit of mass than Low Fat Glandless Cottonseed Flour, which is very high in comparison to other foods. Low Fat Cottonseed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Low Fat Cottonseed Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.52g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	14.4% 5.47g	38g per day for Men 19-50 years
Protein	80.4% 45g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.25% 0.068mg	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	51.5% 206μg	6.9% 27.6μg	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	2.4% 2.17mg	0% 0mg	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	NA	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Cottonseed Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 428mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	61.3% 0.55mg	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	142% 11.4mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	83.6% 1.92mg	48.7% 1.1mg	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	205% 1434mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	47% 1591mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.033% 1.2g	3700g per day for Men 19-50 years

Low Fat Cottonseed Flour VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Roasted Almonds?

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

• 300 calories of Low Fat Cottonseed Flour have 48.9 times more Vitamin B1, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 10.1 times more Vitamin B6 and 7.5 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Low Fat Glandless Cottonseed Flour.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Low Fat Glandless Cottonseed Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Low Fat Cottonseed Flour have 3.2 times more Calcium, 1.9 times more Copper, 6.1 times more Iron, 4.6 times more Magnesium, 1.7 times more Manganese, 6.1 times more Phosphorus, 4.4 times more Potassium and 6.3 times more Zinc than Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Low Fat Cottonseed Flour have 3.1 times more Carbohydrate and 4.3 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 20.7 times more Fat, 7.3 times more Saturated Fat and 12.6 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Low Fat Cottonseed Flour provide inadequate amounts of Omega 6
• Both Low Fat Glandless Cottonseed Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.