Comparing Nutrients in 300 calories Low Fat Cottonseed FlourVS Sunflower Seeds

Weight per 300 calories

Low Fat Cottonseed Flour

90g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Low Fat Glandless Cottonseed Flour, which is very high in comparison to other foods. Low Fat Cottonseed Flour having high energy density.

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Low Fat Cottonseed Flour

56%

40%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Low Fat Cottonseed Flourvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

27.3%26.4g

1.27 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.88%0.28g

Saturated Fat

7.15%2.3g

0.28 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.11%0.002g

Omega 3

1.93%0.031g

0.002 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.03%0.52g

Omega 6

69.7%12g

0.52 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25%32.6g

Carbohydrate

7.9%10.3g

32.6 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

11.6%4.4g

NA gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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80.4%45g

Protein

19%10.7g

45 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Low Fat Cottonseed Flourvs Sunflower Seeds

2.2%20μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

20 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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157%1.9mg

Vitamin B1

63.4%0.76mg

Thiamine

1.9 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.5%0.36mg

Vitamin B2

14%0.18mg

Riboflavin

0.36 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.65mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.65 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.04%0.4mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.4 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

53%0.69mg

Pyridoxine

0.69 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51.5%206μg

Vitamin B9

29%117μg

Folates and Folic Acid

206 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.4%2.17mg

Vitamin C

0.8%0.72mg

Ascorbic acid

2.17 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Low Fat Cottonseed Flourvs Sunflower Seeds

43%428mg

Calcium

4%40mg

428 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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118%1.06mg

Copper

103%0.92mg

1.06 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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142%11.4mg

Iron

33.7%2.7mg

11.4 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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154%647mg

Magnesium

39.8%167mg

647 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83.6%1.92mg

Manganese

43.6%1mg

1.92 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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205%1434mg

Phosphorus

48.4%339mg

1434 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1591mg

Potassium

9.75%331mg

1591 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

49.5%27.2μg

NA μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.6mg

Sodium

0.31%4.62mg

31.6 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.5mg

Zinc

23.3%2.57mg

10.5 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.23g

Water

0.066%2.43g

6.23 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Low Fat Cottonseed Flour vs Sunflower Seeds:

Low Fat Glandless Cottonseed Flour have 2.5 times more Vitamin B1, 2 times more Vitamin B2 and 1.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
Both Low Fat Glandless Cottonseed Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Low Fat Glandless Cottonseed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Fat Cottonseed Flour vs Sunflower Seeds:

Low Fat Glandless Cottonseed Flour have 10.7 times more Calcium, 4.2 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 4.2 times more Phosphorus, 4.8 times more Potassium and 4.1 times more Zinc than Dried Sunflower Seed Kernels.
Both Low Fat Glandless Cottonseed Flour and Dried Sunflower Seed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Low Fat Glandless Cottonseed Flour have 3.2 times more Carbohydrate and 4.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.7 times more Fat, 8.2 times more Saturated Fat and 23 times more Omega 6 than Low Fat Glandless Cottonseed Flour.
Both Low Fat Glandless Cottonseed Flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Low Fat Glandless Cottonseed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Low Fat Cottonseed FlourVS Partially Defatted Cottonseed MealSunflower SeedsVS Partially Defatted Cottonseed MealLow Fat Cottonseed FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Low Fat Cottonseed FlourVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: