Comparing Nutrients in 1 kilogram Hemp Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	191% 5530kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	115% 37g	32g per day for Men 19-50 years
Omega 3	6265% 100g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	264% 343g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	4.28% 3.1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	564% 316g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 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	275% 1100μg	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	5.56% 5mg	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	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	994% 79.5mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	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	2357% 16500mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	1.5% 56.2g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 4 times more Vitamin B3 than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Hulled Hemp Seeds have 1.6 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Dried Safflower Seed Kernels.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have 1.3 times more Fat, 1.2 times more Saturated Fat, 90.3 times more Omega 3 and 2 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 6 per 1 kg.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.