Comparing Nutrients in 14 ounces Dried Safflower Seeds VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Safflower Seeds	Lotus 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	385% 4.6mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	320% 16mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	357% 4.64mg	192% 2.5mg	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	159% 635μg	103% 413μg	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	Lotus Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	770% 6.93mg	154% 1.4mg	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	243% 19.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	334% 1401mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	400% 9.2mg	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	365% 2556mg	355% 2485mg	700mg per day for Men 19-50 years
Potassium	80% 2727mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.6% 22.3g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Lotus Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Safflower Seeds versus 14 oz of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dried Safflower Seeds have 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 Lotus Seeds.
• Both Dried Safflower Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Safflower Seeds have 1.6 times more Energy, 19.5 times more Fat, 11.2 times more Saturated Fat and 26.4 times more Omega 6 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 1.9 times more Carbohydrate than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Lotus Seeds offer comparable quantities of Omega 3 and Protein per 14 ounces.