Comparing Nutrients in 1 pound Hemp Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	86.5% 2508kcal	81% 2345kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	180% 174g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	749% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	120% 156g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	1.94% 1.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	256% 143g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	440% 5.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	366% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	125% 499μg	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	2.5% 2.27mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	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	451% 36mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	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	1069% 7484mg	417% 2921mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	92% 3116mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.69% 25.5g	3700g per day for Men 19-50 years

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

• Hulled Hemp Seeds have 4 times more Vitamin B3 than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Dried Safflower Seeds:

• Hulled Hemp Seeds have 1.6 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Dried Safflower Seed Kernels.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 1.3 times more Fat, 1.2 times more Saturated Fat, 90.3 times more Omega 3 and 2 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 6 per 1 lb.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.