Comparing Nutrients in 1 kilogram Dried Safflower Seeds VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Safflower Seeds	Carrots	Recommended Dietary Allowance
Energy	178% 5170kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	396% 385g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1652% 281g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	289% 162g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	969% 11.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	806% 40.3mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	400% 1600μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Carrots	Recommended Dietary Allowance
Calcium	78% 780mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1941% 17.5mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	613% 49mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	62% 1.43mg	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	920% 6440mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	202% 6870mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	459% 50.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	24% 883g	3700g per day for Men 19-50 years

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

• Dried Safflower Seed Kernels have 17.6 times more Vitamin B1, 7.2 times more Vitamin B2, 2.3 times more Vitamin B3, 14.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Safflower Seed Kernels have 2.4 times more Calcium, 38.8 times more Copper, 16.3 times more Iron, 29.4 times more Magnesium, 14.1 times more Manganese, 18.4 times more Phosphorus, 2.1 times more Potassium and 21 times more Zinc than Raw Carrots.
• While Raw Carrots contain 23 times more Sodium and 15.7 times more Water than Dried Safflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Safflower Seed Kernels have 12.6 times more Energy, 160.2 times more Fat, 115.1 times more Saturated Fat, 55.5 times more Omega 3, 280.8 times more Omega 6, 3.6 times more Carbohydrate and 17.4 times more Protein than Raw Carrots.
• Both Dried Safflower Seed Kernels as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.