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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	62% 80.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	117% 1.53mg	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	118% 470μg	114% 454μg	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	3.1% 2.78mg	5.3% 4.76mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	14% 139mg	95% 949mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	260% 2.34mg	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	94% 7.54mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	341% 1431mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	185% 4.25mg	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	327% 2292mg	453% 3169mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	103% 3516mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Partially Defatted Glandless Cottonseed Flour contain 1.7 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.