Comparing Nutrients in 5 ounces Low Fat Cottonseed Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Low Fat Cottonseed Flour	Navel Oranges	Recommended Dietary Allowance
Energy	16.2% 471kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	126% 70.6g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.73mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	8.6% 0.11mg	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	80.8% 323μg	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	67% 672mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	242% 1015mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	1.8% 0.041mg	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	321% 2250mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Cottonseed Flour VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Low Fat Cottonseed Flour versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Low Fat Cottonseed Flour have 1.8 times more Vitamin A, 30.7 times more Vitamin B1, 7.8 times more Vitamin B2, 9.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.7 times more Vitamin B6 and 6.7 times more Vitamin B9 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 24.6 times more Vitamin C than Low Fat Glandless Cottonseed Flour.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Low Fat Glandless Cottonseed Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Low Fat Cottonseed Flour have 11 times more Calcium, 30.1 times more Copper, 96.8 times more Iron, 65.1 times more Magnesium, 73.4 times more Manganese, 69 times more Phosphorus, 10.6 times more Potassium, 35 times more Sodium and 145.1 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 12.5 times more Water than Low Fat Glandless Cottonseed Flour.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Cottonseed Flour have 6.8 times more Energy, 24.8 times more Omega 6, 2.9 times more Carbohydrate and 54.8 times more Protein than Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Low Fat Glandless Cottonseed Flour as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in five ounces.