Comparing Nutrients in 5 ounces Low Fat Cottonseed Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Low Fat Cottonseed Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 471kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	126% 70.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.73mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 672mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	242% 1015mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	73.4% 2496mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Low Fat Glandless Cottonseed Flour have 7.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Low Fat Glandless Cottonseed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Low Fat Glandless Cottonseed Flour have 6.1 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium, 3.9 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Low Fat Glandless Cottonseed Flour have 1.8 times more Carbohydrate and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 36.5 times more Fat, 14.4 times more Saturated Fat, 30 times more Omega 3 and 40.4 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.