Comparing Nutrients in 1 kilogram Canola Oil VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Canola Oil	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	305% 8840kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	230% 73.7g	115% 37g	32g per day for Men 19-50 years
Omega 3	5711% 91g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1118% 190g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	264% 343g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	900% 11.7mg	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	0% 0μg	400% 1600μg	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	1164% 175mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 713μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	1941% 17.5mg	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	0% 0mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	876% 20mg	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	0% 0mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	0% 0g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canola Oil VS Dried Safflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canola Oil versus 1 kg of Dried Safflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canola Oil vs Dried Safflower Seeds:

• 1 kg of Dried Safflower Seed Kernels contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• 1 kilogram of Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canola Oil as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canola Oil vs Dried Safflower Seeds:

• 1 kg of Dried Safflower Seed Kernels contains more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Canola Oil.
• 1 kilogram of Canola Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canola Oil has 1.7 times more Energy, 2.6 times more Fat, 2 times more Saturated Fat and 82.3 times more Omega 3 than Dried Safflower Seeds.
• While 1 kg of Dried Safflower Seed Kernels contains 1.5 times more Omega 6, more Carbohydrate and more Protein than Canola Oil.
• 1 kilogram of Canola Oil provide inadequate amounts of Carbohydrate and Protein