Comparing Nutrients in 5 ounces Partially Defatted Cottonseed Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.5% 509kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.15g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	11% 4.25g	39.5% 15g	38g per day for Men 19-50 years
Protein	104% 58g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.76mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67.8% 678mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Partially Defatted Cottonseed Flour vs Oil Roasted Sunflower Seeds:

• Partially Defatted Glandless Cottonseed Flour have more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.5 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Partially Defatted Glandless Cottonseed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Partially Defatted Cottonseed Flour vs Oil Roasted Sunflower Seeds:

• Partially Defatted Glandless Cottonseed Flour have 5.5 times more Calcium, 3 times more Iron, 5.7 times more Magnesium, 1.4 times more Phosphorus, 3.7 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper and 14 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Partially Defatted Glandless Cottonseed Flour have 1.8 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 8.3 times more Fat, 4.5 times more Saturated Fat, 7.4 times more Omega 3, 11.7 times more Omega 6 and 3.5 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.