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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	11% 4.25g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	36% 5.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	11% 111mg	67.8% 678mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	323% 2264mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.24% 8.93g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 7.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.5 times more Copper and 9.5 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 6.1 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium, 3.9 times more Sodium and 2.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.3 times more Fat, 2.8 times more Saturated Fat, 5.5 times more Omega 3, 7.9 times more Omega 6 and 2.9 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 2 times more Carbohydrate and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.