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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	40.5% 1175kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	9.85% 3.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	62% 80.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	71% 40g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	17.3% 173mg	95% 949mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	341% 1431mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	453% 3169mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	103% 3516mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	211% 23mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 15.5 times more Vitamin B5 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 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.
• Both Oil Roasted Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Partially Defatted Cottonseed Flour:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Copper and 14 times more Selenium than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 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.
• Both Oil Roasted Sunflower Seed Kernels and Partially Defatted Glandless Cottonseed Flour have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 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.
• While Partially Defatted Glandless Cottonseed Flour contain 1.8 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.