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

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Cottonseed Flour	43%	15%	42%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Partially Defatted Cottonseed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 712kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	60% 23g	38g per day for Men 19-50 years
Protein	145% 81.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Cottonseed Flour	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Cottonseed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 949mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	103% 3516mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Cottonseed Flour VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Partially Defatted Cottonseed Flour have more Vitamin A, 6.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 15.8 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Glandless Cottonseed Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Partially Defatted Cottonseed Flour have 8.4 times more Calcium, 1.9 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper than Partially Defatted Glandless Cottonseed Flour.
• Both Partially Defatted Cottonseed Flour and Toasted Sunflower Seeds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Partially Defatted Cottonseed Flour have 2 times more Carbohydrate and 2.4 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 9.2 times more Fat, 3.7 times more Saturated Fat, 7.2 times more Omega 3, 12.8 times more Omega 6 and 3.8 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• 7 ounces of Partially Defatted Cottonseed Flour provide inadequate amounts of Omega 3