Comparing Nutrients in 14 ounces Safflower Seed Meal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Energy	47% 1357kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	36.8% 6.26g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 193g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	252% 141g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.58mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	41.5% 0.54mg	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	158% 631μg	54.6% 218μg	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	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Calcium	30.6% 306mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	764% 6.88mg	485% 4.36mg	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	241% 19.3mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	385% 8.86mg	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	362% 2532mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Safflower Seed Meal versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Safflower Seed Meal vs Roasted Almonds:

• 14 ounces of Safflower Seed Meal have 15 times more Vitamin B1, 12.5 times more Vitamin B5, 8.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Safflower Seed Meal vs Roasted Almonds:

• 14 ounces of Safflower Seed Meal have 1.6 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.5 times more Calcium and 10.5 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Almonds contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Safflower Seed Meal have 2.3 times more Carbohydrate and 1.7 times more Protein than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.7 times more Energy, 22 times more Fat, 19.8 times more Saturated Fat and 8.2 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.