Comparing Nutrients in 500 calories Sunflower Seeds VS Partially Defatted Cottonseed Flour

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Partially Defatted Cottonseed Flour: 139g

Sunflower Seeds have 1.6 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 - Sunflower Seeds or Partially Defatted Cottonseed Flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	13% 17g	43.4% 56.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	11% 4.18g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	3.4% 30.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	3.7% 3.34mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	66.6% 666mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	56% 4.5mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	239% 1004mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	318% 2224mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.24% 8.77g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 2.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 5.8 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 10 times more Calcium, 3.9 times more Iron, 3.6 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 4.5 times more Potassium and 3.8 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.1 times more Fat, 1.7 times more Saturated Fat, 4.8 times more Omega 6 and 1.8 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 3.3 times more Carbohydrate and 3.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.