Comparing Nutrients in 1 pound Lotus Seeds VS Safflower Seed Meal

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Energy	52% 1506kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	170% 221g	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	NA	NA	38g per day for Men 19-50 years
Protein	125% 70g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	363% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	405% 5.27mg	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	118% 472μg	180% 721μg	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	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

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	74% 739mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	873% 7.86mg	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	200% 16mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	394% 9.06mg	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	406% 2839mg	413% 2894mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	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	43.3% 4.76mg	207% 22.7mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lotus Seeds vs Safflower Seed Meal:

• Partially Defatted Safflower Seed Meal contains 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lotus Seeds vs Safflower Seed Meal:

• Dried Lotus Seeds have 2.1 times more Calcium and 20.1 times more Potassium than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Partially Defatted Safflower Seed Meal have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Lotus Seeds have 1.6 times more Saturated Fat, 17 times more Omega 3 and 1.3 times more Carbohydrate than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 1.5 times more Omega 6 and 2.3 times more Protein than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Partially Defatted Safflower Seed Meal have similar amounts of Energy and Fat per 1 lb.
• Both Dried Lotus Seeds as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.