Comparing Nutrients in 1 kilogram Dried Safflower Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dried Safflower Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	178% 5170kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	396% 385g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1652% 281g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	289% 162g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	806% 40.3mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1941% 17.5mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	202% 6870mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	459% 50.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Safflower Seeds versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Safflower Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dried Safflower Seeds has 11 times more Vitamin B1, 11.2 times more Vitamin B2, 9 times more Vitamin B5, 6 times more Vitamin B6 and 5.2 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Dried Safflower Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Safflower Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Dried Safflower Seeds has 6 times more Calcium, 22.7 times more Copper, 7.9 times more Iron, 16.8 times more Magnesium, 12.8 times more Manganese, 8 times more Phosphorus, 1.8 times more Potassium and 14.9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 116.3 times more Sodium than Dried Safflower Seed Kernels.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Safflower Seeds has 3.5 times more Energy, 7.7 times more Fat, 2.9 times more Saturated Fat, 6.9 times more Omega 3, 110.6 times more Omega 6, 1.4 times more Carbohydrate and 6.9 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6