Comparing Nutrients in 7 ounces Roasted Cottonseed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Cottonseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.6% 1004kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	74.2% 72g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	60% 19.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	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	28.7% 11g	55.4% 21g	38g per day for Men 19-50 years
Protein	115% 64.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	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	124% 1.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	116% 462μg	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	20% 18mg	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

	Roasted Cottonseed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 198mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	134% 10.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	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	227% 1588mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	78.8% 2679mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.23g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Oil Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Roasted Cottonseed have more Vitamin A, 2.3 times more Vitamin B1 and 8.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3 and 15.2 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Glandless Cottonseed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Cottonseed have 1.3 times more Iron, 3.5 times more Magnesium and 2.8 times more Potassium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper and 1.4 times more Phosphorus than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Cottonseed have 1.4 times more Saturated Fat and 1.6 times more Protein than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 1.9 times more Omega 6 and 1.9 times more Fiber than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.