Comparing Nutrients in 5 ounces Partially Defatted Cottonseed Flour VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.5% 509kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	104% 58g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.76mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	11% 0.14mg	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	81% 325μg	20% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	67.8% 678mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	201% 1.8mg	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	224% 18mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	277% 6.36mg	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	323% 2264mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Cottonseed Flour VS Roasted Squash Seed Kernels per 5 oz

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

Lets compare vitamin content per 5 ounces of Partially Defatted Cottonseed Flour vs Roasted Squash Seed Kernels:

• 5 ounces of Partially Defatted Cottonseed Flour have more Vitamin A, 30 times more Vitamin B1, 2.7 times more Vitamin B2, 7.7 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Roasted Squash Seed Kernels provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Partially Defatted Glandless Cottonseed Flour as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Partially Defatted Cottonseed Flour vs Roasted Squash Seed Kernels:

• 5 ounces of Partially Defatted Cottonseed Flour have 9.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Sodium and 1.5 times more Zinc than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 2.1 times more Manganese and 1.7 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Roasted Squash Seed Kernels contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Partially Defatted Cottonseed Flour have 2.8 times more Carbohydrate and 1.4 times more Protein than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Energy, 7.9 times more Fat, 5.4 times more Saturated Fat, 10.1 times more Omega 3, 6.7 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• 5 ounces of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3