Comparing Nutrients in 14 ounces Lotus Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	45.4% 1318kcal	70.8% 2052kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	157% 153g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	656% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	105% 136g	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	109% 61g	115% 64.2g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	385% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	320% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	357% 4.64mg	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	103% 413μg	159% 635μg	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

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	64.7% 647mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	770% 6.93mg	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	175% 14mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	334% 1401mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	348% 8mg	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	355% 2485mg	365% 2556mg	700mg per day for Men 19-50 years
Potassium	160% 5429mg	80% 2727mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	182% 20mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	0.6% 22.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Dried Safflower Seeds:

• Dried Safflower Seed Kernels contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Dried Safflower Seeds:

• Dried Lotus Seeds have 2.1 times more Calcium and 2 times more Potassium than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Lotus Seeds have 1.9 times more Carbohydrate than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.6 times more Energy, 19.5 times more Fat, 11.2 times more Saturated Fat and 26.4 times more Omega 6 than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Omega 3 and Protein per 14 oz.
• Both Dried Lotus Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.