Comparing Nutrients in 100 grams Almonds VS Partially Defatted Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Partially Defatted Cottonseed Flour	43%	15%	42%

Macro Nutrients

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Energy	20% 579kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	31% 40.5g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	37.8% 21g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	57.3% 229μg	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	0% 0mg	2.67% 2.4mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Partially Defatted Cottonseed Flour	Recommended Dietary Allowance
Calcium	27% 269mg	47.8% 478mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	131% 1.18mg	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	46.4% 3.7mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	172% 721mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	93% 2.14mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	228% 1597mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Partially Defatted Cottonseed Flour:

• Almonds have 2.9 times more Vitamin B2 than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain more Vitamin A, 10.3 times more Vitamin B1, 5.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Partially Defatted Cottonseed Flour:

• Partially Defatted Glandless Cottonseed Flour contain 1.8 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 35 times more Sodium and 3.7 times more Zinc than Almonds.
• Both Almonds and Partially Defatted Glandless Cottonseed Flour have similar amounts of Copper and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.6 times more Energy, 8.1 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6 and 4.2 times more Fiber than Partially Defatted Glandless Cottonseed Flour.
• While Partially Defatted Glandless Cottonseed Flour contain 1.9 times more Carbohydrate and 1.9 times more Protein than Almonds.
• Both Almonds as well as Partially Defatted Glandless Cottonseed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.