Comparing Nutrients in 100 grams Low Fat Cottonseed Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Cottonseed Flour	56%	4%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Low Fat Cottonseed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 332kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	16% 20.6g	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	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	89% 50g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.8% 0.76mg	62% 0.81mg	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	57% 228μg	59.5% 238μg	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	2.67% 2.4mg	1.56% 1.4mg	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	NA	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

	Low Fat Cottonseed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.4% 474mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	204% 1.83mg	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	157% 12.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	170% 716mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	92% 2.1mg	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% 1587mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	51.8% 1761mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Cottonseed Flour VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Low Fat Cottonseed Flour versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Low Fat Cottonseed Flour vs Toasted Sunflower Seeds:

• 100 grams of Low Fat Cottonseed Flour have more Vitamin A, 6.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 15.9 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Low Fat Glandless Cottonseed Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Low Fat Cottonseed Flour vs Toasted Sunflower Seeds:

• 100 grams of Low Fat Cottonseed Flour have 8.3 times more Calcium, 1.8 times more Iron, 5.6 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium, 11.7 times more Sodium and 2.2 times more Zinc than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Toasted Sunflower Seeds contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Low Fat Cottonseed Flour have 1.8 times more Carbohydrate and 2.9 times more Protein than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 40.3 times more Fat, 19.2 times more Saturated Fat, 39.5 times more Omega 3 and 65.6 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
• 100 grams of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3