Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Roasted Sunflower Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	39.4% 51g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	41.4% 15.7g	NA	38g per day for Men 19-50 years
Protein	49% 27.4g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	12.5% 0.15mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	35.8% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	2.2% 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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	67% 672mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	242% 1015mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	73.4% 2496mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	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	68% 7.5mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B3 and 15.8 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain more Vitamin A, 19.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low Fat Cottonseed Flour provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Sunflower Seeds vs Low Fat Cottonseed Flour:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Copper than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 6.8 times more Calcium, 3.3 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low Fat Cottonseed Flour contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Energy, 35.3 times more Fat, 16.8 times more Saturated Fat, 34.5 times more Omega 3 and 57.5 times more Omega 6 than Low Fat Cottonseed Flour.
• While 5 oz of Low Fat Glandless Cottonseed Flour contain 1.5 times more Carbohydrate and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3