Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Sunflower Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	201% 5840kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	115% 37g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	264% 343g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	NA	38g per day for Men 19-50 years
Protein	371% 208g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Safflower 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	1233% 15mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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

	Sunflower Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.5% 56.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 3.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

Both Dried Sunflower Seed Kernels and Dried Safflower Seed Kernels have similar amounts of minerals per 1 kg
• Both Dried Sunflower Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.3 times more Fat, 1.2 times more Saturated Fat and 1.3 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.9 times more Omega 3 and 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 6 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.