Comparing Nutrients in 100 calories Dried Safflower Seeds VS Safflower Seed Meal

Weight per 100 calories

• Dried Safflower Seeds: 19.3g
• Safflower Seed Meal: 29g

Dried Safflower Seeds have 1.5 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.

Which food has more nutrients per 100 calories - Dried Safflower Seeds or Safflower Seed Meal?

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	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	5.1% 6.63g	11% 14.2g	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.13g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	0.064% 0.58μg	0.065% 0.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	7.74% 31μg	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% 0mg	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	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

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	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	12% 0.95mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	17.8% 125mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.039% 0.58mg	0.058% 0.88mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.051% 1.87g	3700g per day for Men 19-50 years

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

• Partially Defatted Safflower Seed Meal contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Dried Safflower Seed Kernels have 6.7 times more Potassium than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Dried Safflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Safflower Seed Kernels have 10.6 times more Fat, 11.8 times more Saturated Fat, 12.2 times more Omega 3 and 11.8 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 2.1 times more Carbohydrate and 3.3 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Partially Defatted Safflower Seed Meal have similar amounts of Energy per 100 kcal.
• Both Dried Safflower Seed Kernels as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.