Comparing Nutrients in 1 kilogram Dried Safflower Seeds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Safflower Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	178% 5170kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	396% 385g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1652% 281g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	496% 645g	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	NA	38g per day for Men 19-50 years
Protein	289% 162g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	969% 11.6mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	806% 40.3mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	900% 11.7mg	484% 6.3mg	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	260% 1040μg	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	0% 0IU	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	Lotus Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	1941% 17.5mg	389% 3.5mg	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	613% 49mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	1008% 23mg	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	894% 6260mg	700mg per day for Men 19-50 years
Potassium	202% 6870mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	459% 50.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Lotus Seeds per 1 kg

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

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

• 1 kilogram of Dried Safflower Seeds has 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Lotus Seeds.
• Both Dried Safflower Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Safflower Seeds has 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 2.1 times more Calcium and 2 times more Potassium than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Lotus Seeds contain similar levels of Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Safflower Seeds has 1.6 times more Energy, 19.5 times more Fat, 11.2 times more Saturated Fat and 26.4 times more Omega 6 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 1.9 times more Carbohydrate than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Lotus Seeds offer comparable quantities of Omega 3 and Protein per one kilogram.