Comparing Nutrients in 100 calories Hemp Seeds VS Safflower Seed Meal

Weight per 100 calories

• Hemp Seeds: 18g
• Safflower Seed Meal: 29g

Hemp Seeds have 1.6 times more energy per 100g than Safflower Seed Meal. It has very high energy density when compared to other foods. Partially Defatted Safflower Seed Meal having high energy density.

Discover which food has more nutrients per 100 calories - Hemp Seeds or Safflower Seed Meal?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Hemp Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.57g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	0.077% 0.056g	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	% 0.036g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	1.9% 0.72g	NA	38g per day for Men 19-50 years
Protein	10% 5.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	0.065% 0.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	26% 0.34mg	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	4.97% 20μg	11.6% 46.5μg	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	0.1% 0.09mg	0% 0mg	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	0.96% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	56.3% 0.51mg	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	18% 1.44mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	25.4% 0.58mg	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	42.6% 298mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	0.058% 0.88mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.051% 1.87g	3700g per day for Men 19-50 years

Hemp Seeds VS Safflower Seed Meal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Hemp Seeds or Safflower Seed Meal?

Lets compare vitamin content per 100 calories of Hemp Seeds vs Safflower Seed Meal:

• 100 calories of Hemp Seeds have 2.5 times more Vitamin B3 than Safflower Seed Meal.
• While 100 kcal of Partially Defatted Safflower Seed Meal contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Hemp Seeds vs Safflower Seed Meal:

• 100 calories of Hemp Seeds have 1.2 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 10.9 times more Potassium and 1.2 times more Zinc than Safflower Seed Meal.
• While 100 kcal of Partially Defatted Safflower Seed Meal contain 1.8 times more Calcium and 1.8 times more Copper than Hulled Hemp Seeds.
• Both Hemp Seeds and Safflower Seed Meal contain similar levels of Iron per 100 calories.
• 100 calories of Hemp Seeds lack sufficient amounts of Calcium
• 100 calories of Safflower Seed Meal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Hemp Seeds have 12.6 times more Fat, 13.7 times more Saturated Fat, 1033.2 times more Omega 3 and 10.8 times more Omega 6 than Safflower Seed Meal.
• While 100 kcal of Partially Defatted Safflower Seed Meal contain 9.1 times more Carbohydrate and 1.8 times more Protein than Hulled Hemp Seeds.
• Both Hemp Seeds and Safflower Seed Meal offer comparable quantities of Energy per 100 calories.
• 100 calories of Hemp Seeds provide inadequate amounts of Carbohydrate
• 100 calories of Safflower Seed Meal provide inadequate amounts of Omega 3