Comparing Nutrients in 100 grams Chia VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1114% 18g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	27.8% 36g	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	91% 34.4g	NA	38g per day for Men 19-50 years
Protein	29.5% 16.5g	89% 50g	56g per day for Men 19-50 years

Vitamins

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	NA	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	58.8% 0.76mg	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	12.3% 49μg	57% 228μg	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	1.78% 1.6mg	2.67% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	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

	Chia	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	63% 631mg	47.4% 474mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	130% 1.17mg	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	97% 7.7mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	79.8% 335mg	170% 716mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	93% 2.13mg	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	123% 860mg	227% 1587mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	51.8% 1761mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chia vs Low Fat Cottonseed Flour:

• Dried Chia Seeds have 2.2 times more Vitamin B3 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B9 and 1.5 times more Vitamin C than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Chia vs Low Fat Cottonseed Flour:

• Dried Chia Seeds have 1.3 times more Calcium and 1.3 times more Manganese than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 2.2 times more Sodium and 2.5 times more Zinc than Dried Chia Seeds.

Comparison of macro-nutrients per 100 grams:

• Dried Chia Seeds have 1.5 times more Energy, 21.8 times more Fat, 10.7 times more Saturated Fat, 8915 times more Omega 3 and 10.2 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• While Low Fat Glandless Cottonseed Flour contain 3 times more Protein than Dried Chia Seeds.
• Both Dried Chia Seeds and Low Fat Glandless Cottonseed Flour have similar amounts of Carbohydrate per 100 g.
• Both Dried Chia Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.