Comparing Nutrients in 5 ounces Low Fat Cottonseed Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Low Fat Cottonseed Flour	Almonds	Recommended Dietary Allowance
Energy	16.2% 471kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	126% 70.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Almonds	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.73mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.8% 323μg	15.6% 62.4μg	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	3.78% 3.4mg	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	242% 36.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	67% 672mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	162% 1.46mg	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	223% 18mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	242% 1015mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	321% 2250mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Low Fat Cottonseed Flour vs Almonds:

• Low Fat Glandless Cottonseed Flour have more Vitamin A, 10.2 times more Vitamin B1, 5.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.9 times more Vitamin B2 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Low Fat Glandless Cottonseed Flour as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Low Fat Cottonseed Flour vs Almonds:

• Low Fat Glandless Cottonseed Flour have 1.8 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 35 times more Sodium and 3.7 times more Zinc than Almonds.
• Both Low Fat Glandless Cottonseed Flour and Almonds have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Low Fat Glandless Cottonseed Flour have 1.7 times more Carbohydrate and 2.4 times more Protein than Almonds.
• While Almonds contain 1.7 times more Energy, 35.4 times more Fat, 12.3 times more Saturated Fat and 21.6 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.