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

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 712kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	145% 81.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 949mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	341% 1431mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	103% 3516mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Partially Defatted Glandless Cottonseed Flour have more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.5 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Partially Defatted Glandless Cottonseed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Partially Defatted Glandless Cottonseed Flour have 5.5 times more Calcium, 3 times more Iron, 5.7 times more Magnesium, 1.4 times more Phosphorus, 3.7 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper and 14 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Partially Defatted Glandless Cottonseed Flour have 1.8 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 8.3 times more Fat, 4.5 times more Saturated Fat, 7.4 times more Omega 3, 11.7 times more Omega 6 and 3.5 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Glandless Cottonseed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.