Comparing Nutrients in 1 kilogram Safflower Seed Meal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3420kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	375% 487g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	636% 356g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	961% 11.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	317% 4.12mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	800% 40mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	893% 11.6mg	105% 1.36mg	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	138% 550μg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Roasted Almonds	Recommended Dietary Allowance
Calcium	77% 770mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1926% 17.3mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	833% 3500mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	869% 20mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Safflower Seed Meal vs Roasted Almonds:

• 1 kilogram of Safflower Seed Meal has 15 times more Vitamin B1, 12.5 times more Vitamin B5, 8.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Safflower Seed Meal vs Roasted Almonds:

• 1 kilogram of Safflower Seed Meal has 1.6 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.5 times more Calcium and 10.5 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Almonds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Safflower Seed Meal has 2.3 times more Carbohydrate and 1.7 times more Protein than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Energy, 22 times more Fat, 19.8 times more Saturated Fat and 8.2 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.