Comparing Nutrients in 1 pound Dried Safflower Seeds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Safflower Seeds	Red Kidney Beans	Recommended Dietary Allowance
Energy	81% 2345kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	180% 174g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	131% 73.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.28mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	366% 18.3mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	408% 5.3mg	139% 1.8mg	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	181% 726μg	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.4% 354mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	880% 7.92mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	278% 22.2mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1601mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	397% 9.14mg	219% 5.04mg	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	417% 2921mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	92% 3116mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Safflower Seeds versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Safflower Seeds vs Red Kidney Beans:

• 1 pound of Dried Safflower Seeds has 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B5 and 2.9 times more Vitamin B6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.5 times more Vitamin B9 and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Dried Safflower Seed Kernels as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Safflower Seeds vs Red Kidney Beans:

• 1 pound of Dried Safflower Seeds has 2.5 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.4 times more Iron and 2 times more Potassium than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Safflower Seeds has 1.5 times more Energy, 36.3 times more Fat, 23.9 times more Saturated Fat and 123.2 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.2 times more Omega 3, 1.8 times more Carbohydrate and 1.4 times more Protein than Dried Safflower Seed Kernels.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6