Comparing Nutrients in 1 pound Safflower Seed Meal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Safflower Seed Meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	53.5% 1551kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	289% 162g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	363% 18mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	76.8% 1mg	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	180% 721μg	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	35% 349mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	873% 7.86mg	37.8% 0.34mg	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	276% 22mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	394% 9.06mg	75% 1.72mg	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	413% 2894mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	207% 22.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.79% 29g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Safflower Seed Meal versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Safflower Seed Meal vs Cooked Broccoli Raab:

• 1 pound of Safflower Seed Meal has 6.8 times more Vitamin B1, 2.9 times more Vitamin B2, 8.9 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A and more Vitamin C than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Safflower Seed Meal have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Safflower Seed Meal as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Safflower Seed Meal vs Cooked Broccoli Raab:

• 1 pound of Safflower Seed Meal has 23.1 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 5.3 times more Manganese, 7.8 times more Phosphorus and 9.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Calcium, 5 times more Potassium, 18.7 times more Sodium and 14.3 times more Water than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Safflower Seed Meal has 13.7 times more Energy, 4.6 times more Fat, 50.8 times more Omega 6, 15.6 times more Carbohydrate and 9.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 33.5 times more Omega 3 than Partially Defatted Safflower Seed Meal.
• 1 pound of Safflower Seed Meal provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6