Comparing Nutrients in 1 kilogram Oranges VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	115% 37g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	264% 343g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.5% 56.2g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.7 times more Vitamin A and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 13.4 times more Vitamin B1, 10.4 times more Vitamin B2, 8.1 times more Vitamin B3, 16.1 times more Vitamin B5, 19.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dried Safflower Seeds:

• Raw Oranges have 15.4 times more Water than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 2 times more Calcium, 38.8 times more Copper, 49 times more Iron, 35.3 times more Magnesium, 80.6 times more Manganese, 46 times more Phosphorus, 3.8 times more Potassium and 72.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Dried Safflower Seed Kernels contain 11 times more Energy, 320.4 times more Fat, 245.5 times more Saturated Fat, 15.9 times more Omega 3, 1560.2 times more Omega 6, 2.9 times more Carbohydrate and 17.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.