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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Squash Seed Kernels	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	27.3% 792kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	NA	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	76.5% 43g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	36% 5.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	84% 1.1mg	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	20.6% 82.2μg	81% 325μg	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% 2.7mg	3.78% 3.4mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	67.8% 678mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	186% 1.67mg	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	156% 12.5mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	132% 3.04mg	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	250% 1748mg	323% 2264mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.24% 8.93g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Squash Seed Kernels have 1.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Partially Defatted Cottonseed Flour.
• While 5 oz of Partially Defatted Glandless Cottonseed Flour contain 22 times more Vitamin A, 7.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.3 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Squash Seed Kernels have 2.1 times more Manganese and 1.7 times more Selenium than Partially Defatted Cottonseed Flour.
• While 5 oz of Partially Defatted Glandless Cottonseed Flour contain 10.4 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus, 2.2 times more Potassium, 5 times more Sodium and 1.5 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Partially Defatted Cottonseed Flour contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 1.6 times more Energy, 7.9 times more Fat, 5.5 times more Saturated Fat, 10.9 times more Omega 3, 7.1 times more Omega 6 and 2 times more Fiber than Partially Defatted Cottonseed Flour.
• While 5 oz of Partially Defatted Glandless Cottonseed Flour contain 3.8 times more Carbohydrate and 1.4 times more Protein than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3