Comparing Nutrients in 5 ounces Low Fat Cottonseed Flour VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Low Fat Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Energy	16.2% 471kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	173% 29.4g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22.4% 8.5g	38g per day for Men 19-50 years
Protein	126% 70.6g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.73mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	15.6% 0.2mg	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	20.6% 82.2μg	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	3% 2.7mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	67% 672mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	212% 1.9mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	242% 1015mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	280% 6.44mg	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	250% 1748mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Cottonseed Flour VS Squash Seed Kernels per 5 oz

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

Lets compare vitamin content per 5 ounces of Low Fat Cottonseed Flour vs Squash Seed Kernels:

• 5 ounces of Low Fat Cottonseed Flour have 22 times more Vitamin A, 7.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.3 times more Vitamin C than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Squash Seed Kernels provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Low Fat Glandless Cottonseed Flour as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low Fat Cottonseed Flour vs Squash Seed Kernels:

• 5 ounces of Low Fat Cottonseed Flour have 10.3 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 5 times more Sodium and 1.5 times more Zinc than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Manganese than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Squash Seed Kernels contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Cottonseed Flour have 3.4 times more Carbohydrate and 1.6 times more Protein than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 34.8 times more Fat, 27.9 times more Saturated Fat, 60 times more Omega 3 and 36.3 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• 5 ounces of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3