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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Sunflower Seed Flour	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	16% 462kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	39% 50.8g	39.4% 51g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	19.4% 7.37g	NA	38g per day for Men 19-50 years
Protein	122% 68g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	16% 162mg	67% 672mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	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	117% 9.4mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	242% 1015mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 977mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	73.4% 2496mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Low Fat Cottonseed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour 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 Sunflower Seed Flour vs Low Fat Cottonseed Flour:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 14.8 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 11 times more Vitamin A, 1.5 times more Vitamin B2 and 1.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Low Fat Cottonseed Flour provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour vs Low Fat Cottonseed Flour:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Copper than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 4.2 times more Calcium, 1.9 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 26.3 times more Potassium, 11.7 times more Sodium and 2.3 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Low Fat Cottonseed Flour contain similar levels of Manganese per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Omega 6 than Low Fat Cottonseed Flour.
• Both Sunflower Seed Flour and Low Fat Cottonseed Flour offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Low Fat Glandless Cottonseed Flour provide inadequate amounts of Omega 3 in five ounces.