Comparing Nutrients in 1 kilogram Dried Safflower Seeds VS Mustard Oil

Macros Ratio

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

Macro Nutrients

	Dried Safflower Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	178% 5170kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	396% 385g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	362% 116g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	3687% 59g	1.6g per day for Men 19-50 years
Omega 6	1652% 281g	902% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0% 0g	38g per day for Men 19-50 years
Protein	289% 162g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Mustard Oil	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	969% 11.6mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	806% 40.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	0% 0mg	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	400% 1600μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 kilogram of Dried Safflower Seeds has more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Mustard Oil.
• 1 kilogram of Mustard Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Safflower Seeds has 1.8 times more Omega 6, more Carbohydrate and more Protein than Mustard Oil.
• While 1 kg of Mustard Oil contains 1.7 times more Energy, 2.6 times more Fat, 3.1 times more Saturated Fat and 53.1 times more Omega 3 than Dried Safflower Seed Kernels.
• 1 kilogram of Mustard Oil provide inadequate amounts of Carbohydrate and Protein