Comparing Nutrients in 1 pound Dried Safflower Seeds VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dried Safflower Seeds	Navel Oranges	Recommended Dietary Allowance
Energy	81% 2345kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	180% 174g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	131% 73.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.28mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	366% 18.3mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	408% 5.3mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Navel Oranges	Recommended Dietary Allowance
Calcium	35.4% 354mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	880% 7.92mg	19.7% 0.18mg	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	278% 22.2mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	381% 1601mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	397% 9.14mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	92% 3116mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	10.5% 390g	3700g per day for Men 19-50 years

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

• Dried Safflower Seed Kernels have 17.1 times more Vitamin B1, 8.1 times more Vitamin B2, 5.4 times more Vitamin B3, 15.4 times more Vitamin B5, 14.8 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Safflower Seed Kernels have 1.8 times more Calcium, 44.8 times more Copper, 37.7 times more Iron, 32.1 times more Magnesium, 69.4 times more Manganese, 28 times more Phosphorus, 4.1 times more Potassium and 63.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 15.3 times more Water than Dried Safflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Safflower Seed Kernels have 10.6 times more Energy, 256.3 times more Fat, 216.6 times more Saturated Fat, 12.3 times more Omega 3, 1221 times more Omega 6, 2.7 times more Carbohydrate and 17.8 times more Protein than Raw Navel Oranges.
• Both Dried Safflower Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.