Comparing Nutrients in 1 kilogram Dried Safflower Seeds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dried Safflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Energy	178% 5170kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	396% 385g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1652% 281g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	289% 162g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	969% 11.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	806% 40.3mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	472% 6.14mg	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	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	78% 780mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1941% 17.5mg	908% 8.17mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	268% 6.16mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	202% 6870mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	459% 50.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Safflower Seeds vs Baked Potato Skin:

• 1 kilogram of Dried Safflower Seeds has 9.5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.3 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.3 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• 1 kilogram of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Dried Safflower Seed Kernels as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Safflower Seeds vs Baked Potato Skin:

• 1 kilogram of Dried Safflower Seeds has 2.3 times more Calcium, 2.1 times more Copper, 8.2 times more Magnesium, 3.3 times more Manganese, 6.4 times more Phosphorus and 10.3 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.4 times more Iron than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Baked Potato Skin contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Safflower Seeds has 2.6 times more Energy, 384.5 times more Fat, 141.6 times more Saturated Fat, 11.1 times more Omega 3, 877.6 times more Omega 6 and 3.8 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.3 times more Carbohydrate than Dried Safflower Seed Kernels.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6