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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Roasted Squash Seed Kernels	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	28% 814kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	39.4% 51g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	NA	38g per day for Men 19-50 years
Protein	75.5% 42.3g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	83.3% 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% 80.8μg	80.8% 323μg	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	2.83% 2.55mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	67% 672mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	185% 1.66mg	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	143% 11.4mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	242% 1015mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	131% 3mg	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	238% 1664mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	73.4% 2496mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Squash Seed Kernels have 1.3 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain more Vitamin A, 29.8 times more Vitamin B1, 2.6 times more Vitamin B2, 7.6 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Low Fat Cottonseed Flour provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Roasted Pumpkin And Squash Seed Kernels as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Squash Seed Kernels have 2.1 times more Manganese than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 9.1 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 Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Low Fat Cottonseed Flour contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Squash Seed Kernels have 1.7 times more Energy, 34.8 times more Fat, 27.6 times more Saturated Fat, 55.5 times more Omega 3 and 34.4 times more Omega 6 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 2.5 times more Carbohydrate and 1.7 times more Protein than Roasted Pumpkin And Squash Seed Kernels.
• 5 ounces of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3