Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Whole Sesame Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	198% 5730kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	115% 37g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	264% 343g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	311% 118g	NA	38g per day for Men 19-50 years
Protein	317% 177g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	900% 11.7mg	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	243% 970μg	400% 1600μg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	975% 9750mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1941% 17.5mg	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	1819% 146mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	876% 20mg	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	899% 6290mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Dried Safflower Seeds per 1 kg

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

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

• 1 kilogram of Whole Sesame Seeds has 2 times more Vitamin B3 than Dried Safflower Seeds.
• While 1 kg of Dried Safflower Seed Kernels contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 80.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Dried Safflower Seeds:

• 1 kilogram of Whole Sesame Seeds has 12.5 times more Calcium, 2.3 times more Copper, 3 times more Iron, 1.2 times more Manganese and 1.5 times more Zinc than Dried Safflower Seeds.
• While 1 kg of Dried Safflower Seed Kernels contains 1.5 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Safflower Seeds contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 1.3 times more Fat, 1.9 times more Saturated Fat and 3.4 times more Omega 3 than Dried Safflower Seeds.
• While 1 kg of Dried Safflower Seed Kernels contains 1.3 times more Omega 6 and 1.5 times more Carbohydrate than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Safflower Seeds offer comparable quantities of Energy and Protein per one kilogram.