Comparing Nutrients in 500 calories Chia VS Partially Defatted Cottonseed Flour

Weight per 500 calories

• Chia: 103g
• Partially Defatted Cottonseed Flour: 139g

Chia has 1.4 times more energy per 100g than Partially Defatted Cottonseed Flour. It has very high energy density when compared to other foods. Partially Defatted Glandless Cottonseed Flour having high energy density.

Which food has more nutrients per 500 calories - Chia or Partially Defatted Cottonseed Flour?

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Chia	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	1146% 18.3g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	43.4% 56.5g	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	93% 35.4g	11% 4.18g	38g per day for Men 19-50 years
Protein	30.4% 17g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Chia	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	NA	3.4% 30.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.17mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	82.4% 1.07mg	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	12.6% 50.4μg	79.7% 319μg	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	1.83% 1.65mg	3.7% 3.34mg	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	3.43% 0.51mg	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	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	65% 649mg	66.6% 666mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	183% 1.64mg	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	99% 7.94mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	239% 1004mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	130% 3mg	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	126% 885mg	318% 2224mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.24% 8.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chia vs Partially Defatted Cottonseed Flour:

• Dried Chia Seeds have 1.6 times more Vitamin B3 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 4.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 6.3 times more Vitamin B9 than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Chia vs Partially Defatted Cottonseed Flour:

• Dried Chia Seeds have 7.3 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.7 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus, 5.9 times more Potassium and 3.5 times more Zinc than Dried Chia Seeds.
• Both Dried Chia Seeds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Chia Seeds have 3.7 times more Fat, 1.5 times more Saturated Fat, 1197.3 times more Omega 3, 1.5 times more Omega 6 and 8.5 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.3 times more Carbohydrate and 3.4 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Energy per 500 kcal.
• Both Dried Chia Seeds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.