Comparing Nutrients in 1 kilogram Safflower Seed Meal VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Safflower Seed Meal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	118% 3420kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	375% 487g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	636% 356g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	961% 11.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	317% 4.12mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	800% 40mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	893% 11.6mg	100% 1.3mg	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	398% 1590μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	77% 770mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1926% 17.3mg	42.2% 0.38mg	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	608% 48.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	833% 3500mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	869% 20mg	128% 2.94mg	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	911% 6380mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.73% 64g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Safflower Seed Meal versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Safflower Seed Meal vs Frozen Chopped Broccoli:

• 1 kilogram of Safflower Seed Meal has 21.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.8 times more Vitamin B3, 14.3 times more Vitamin B5, 8.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A and more Vitamin C than Partially Defatted Safflower Seed Meal.
• 1 kilogram of Safflower Seed Meal have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Safflower Seed Meal as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Safflower Seed Meal vs Frozen Chopped Broccoli:

• 1 kilogram of Safflower Seed Meal has 1.4 times more Calcium, 45.6 times more Copper, 6 times more Iron, 19.4 times more Magnesium, 6.8 times more Manganese, 12.8 times more Phosphorus and 10.4 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.1 times more Potassium and 14.3 times more Water than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Safflower Seed Meal has 13.2 times more Energy, 8.2 times more Fat, 50.8 times more Omega 6, 10.2 times more Carbohydrate and 12.7 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3 than Partially Defatted Safflower Seed Meal.
• 1 kilogram of Safflower Seed Meal provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6