Comparing Nutrients in 1 kilogram Safflower Seed Meal VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	118% 3420kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	375% 487g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	0.97% 0.7g	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	% 11.4g	g per day for Men 19-50 years
Fiber	NA	171% 65g	38g per day for Men 19-50 years
Protein	636% 356g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Squash Seed Kernels	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	317% 4.12mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	800% 40mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	893% 11.6mg	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	77% 770mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1926% 17.3mg	1417% 12.8mg	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	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	833% 3500mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	869% 20mg	1952% 45mg	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	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Squash Seed Kernels per 1 kg

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

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

• 1 kilogram of Safflower Seed Meal has 16.5 times more Vitamin B1, 2.7 times more Vitamin B2, 7 times more Vitamin B5, 11.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 2 times more Vitamin B3 and more Vitamin C than Partially Defatted Safflower Seed Meal.
• 1 kilogram of Safflower Seed Meal have insufficient amounts of Vitamin C
• Both Partially Defatted Safflower Seed Meal as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Safflower Seed Meal has 1.5 times more Calcium and 1.4 times more Copper than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Potassium and 1.5 times more Zinc than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Safflower Seed Meal has 3.3 times more Carbohydrate than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Energy, 20.5 times more Fat, 41.3 times more Saturated Fat, 18.5 times more Omega 3 and 12.4 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Squash Seed Kernels offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Safflower Seed Meal provide inadequate amounts of Omega 3