Comparing Nutrients in 7 ounces Partially Defatted Cottonseed Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 712kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	15.7% 5.95g	58% 22g	38g per day for Men 19-50 years
Protein	145% 81.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 949mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	341% 1431mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	103% 3516mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Partially Defatted Cottonseed Flour vs Roasted Sunflower Seeds:

• Partially Defatted Glandless Cottonseed Flour have more Vitamin A, 19.8 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3 and 15.7 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Partially Defatted Glandless Cottonseed Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Partially Defatted Cottonseed Flour vs Roasted Sunflower Seeds:

• Partially Defatted Glandless Cottonseed Flour have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper and 14.2 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Partially Defatted Glandless Cottonseed Flour have 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8 times more Fat, 3.3 times more Saturated Fat, 6.3 times more Omega 3, 11.2 times more Omega 6 and 3.7 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.