Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Oil Roasted Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	41.5% 1205kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	62% 80.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	75.2% 42g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	117% 1.53mg	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	13.4% 53.6μg	114% 454μg	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	0% 0mg	5.3% 4.76mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	57.7% 577mg	95% 949mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	260% 2.34mg	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	91% 7.3mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	341% 1431mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	185% 4.25mg	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	132% 925mg	453% 3169mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	103% 3516mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Partially Defatted Cottonseed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Partially Defatted Cottonseed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Partially Defatted Cottonseed Flour:

• 7 ounces of Oil Roasted Almonds have 2 times more Vitamin B2 than Partially Defatted Cottonseed Flour.
• While 7 oz of Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 22.8 times more Vitamin B1, 2 times more Vitamin B5, 6.5 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Partially Defatted Cottonseed Flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Partially Defatted Cottonseed Flour:

• 7 oz of Partially Defatted Glandless Cottonseed Flour contain 1.6 times more Calcium, 3.4 times more Iron, 2.6 times more Magnesium, 3.4 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Selenium, 35 times more Sodium and 3.8 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Partially Defatted Cottonseed Flour contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Energy, 8.9 times more Fat, 2.6 times more Saturated Fat, 4.6 times more Omega 6 and 3.5 times more Fiber than Partially Defatted Cottonseed Flour.
• While 7 oz of Partially Defatted Glandless Cottonseed Flour contain 2.3 times more Carbohydrate and 1.9 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Partially Defatted Glandless Cottonseed Flour provide inadequate amounts of Omega 3 in seven ounces.