Comparing Nutrients in 7 ounces Partially Defatted Cottonseed Flour VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Energy	24.6% 712kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	145% 81.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	22% 0.28mg	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	114% 454μg	28.8% 115μg	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	5.3% 4.76mg	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	95% 949mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	296% 2.67mg	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	314% 25mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	341% 1431mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	392% 9mg	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	453% 3169mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	103% 3516mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Cottonseed Flour VS Squash Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Partially Defatted Cottonseed Flour vs Squash Seed Kernels:

• 7 ounces of Partially Defatted Cottonseed Flour have 22 times more Vitamin A, 7.7 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.3 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Squash Seed Kernels provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Partially Defatted Glandless Cottonseed Flour as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Partially Defatted Cottonseed Flour vs Squash Seed Kernels:

• 7 ounces of Partially Defatted Cottonseed Flour have 10.4 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium, 5 times more Sodium and 1.5 times more Zinc than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Manganese and 1.7 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Squash Seed Kernels contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Partially Defatted Cottonseed Flour have 3.8 times more Carbohydrate and 1.4 times more Protein than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.6 times more Energy, 7.9 times more Fat, 5.5 times more Saturated Fat, 10.9 times more Omega 3, 7.1 times more Omega 6 and 2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• 7 ounces of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3