Comparing Nutrients in 1 pound Valencia Oranges VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Valencia Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	7.66% 222kcal	81% 2345kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	180% 174g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	749% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	440% 5.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	366% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	408% 5.3mg	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	44.2% 177μg	181% 726μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	880% 7.92mg	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	5.1% 0.41mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	397% 9.14mg	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	11% 77mg	417% 2921mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	92% 3116mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	208% 23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.69% 25.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Dried Safflower Seeds:

• Raw Valencia Oranges have 4 times more Vitamin A and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 13.4 times more Vitamin B1, 10.4 times more Vitamin B2, 8.3 times more Vitamin B3, 16.1 times more Vitamin B5, 18.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Dried Safflower Seeds:

• Raw Valencia Oranges have 15.4 times more Water than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 2 times more Calcium, 47.2 times more Copper, 54.4 times more Iron, 35.3 times more Magnesium, 87.6 times more Manganese, 37.9 times more Phosphorus, 3.8 times more Potassium and 84.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Dried Safflower Seed Kernels contain 10.6 times more Energy, 128.2 times more Fat, 105.2 times more Saturated Fat, 6.9 times more Omega 3, 638.3 times more Omega 6, 2.9 times more Carbohydrate and 15.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.