Comparing Nutrients in 300 calories Partially Defatted Cottonseed Flour VS Baked White Potatoes

Weight per 300 calories

• Partially Defatted Cottonseed Flour: 83.6g
• Baked White Potatoes: 326g

Partially Defatted Cottonseed Flour has 3.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Partially Defatted Cottonseed Flour or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.34% 5.2g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	6.6% 2.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	61% 34.2g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.04% 18.4μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	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	48% 191μg	31% 124μg	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	2.23% 2mg	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	40% 399mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	46% 0.41mg	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	132% 10.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	143% 603mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	26.8% 0.62mg	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	191% 1335mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	43.6% 1481mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.2mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	89% 9.77mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.14% 5.26g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Partially Defatted Cottonseed Flour vs Baked White Potatoes:

• Partially Defatted Glandless Cottonseed Flour have 11.2 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 20.5 times more Vitamin C than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Partially Defatted Glandless Cottonseed Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Partially Defatted Cottonseed Flour vs Baked White Potatoes:

• Partially Defatted Glandless Cottonseed Flour have 12.2 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 6.8 times more Magnesium, 2.9 times more Manganese, 5.5 times more Phosphorus, 2.9 times more Selenium and 8.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 46.7 times more Water than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Partially Defatted Glandless Cottonseed Flour have 10.6 times more Fat, 10.2 times more Saturated Fat, 15.3 times more Omega 6 and 5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Omega 3, 2 times more Carbohydrate and 2.7 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Partially Defatted Glandless Cottonseed Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.