Comparing Nutrients in 1 pound Safflower Seed Meal VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Safflower Seed Meal	Squash Seed Kernels	Recommended Dietary Allowance
Energy	53.5% 1551kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	NA	71.6% 27.2g	38g per day for Men 19-50 years
Protein	289% 162g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	363% 18mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	50% 0.65mg	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	65.8% 263μg	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	9.58% 8.6mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	35% 349mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	873% 7.86mg	677% 6.1mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	394% 9.06mg	896% 20.6mg	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	799% 5593mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	NA	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	207% 22.7mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Squash Seed Kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Safflower Seed Meal vs Squash Seed Kernels:

• 1 pound of Safflower Seed Meal has 4.2 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 2.2 times more Vitamin B3 and more Vitamin C than Partially Defatted Safflower Seed Meal.
• 1 pound of Safflower Seed Meal have insufficient amounts of Vitamin C
• Both Partially Defatted Safflower Seed Meal as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Safflower Seed Meal vs Squash Seed Kernels:

• 1 pound of Safflower Seed Meal has 1.7 times more Calcium and 1.3 times more Copper than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Potassium and 1.6 times more Zinc than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Safflower Seed Meal has 4.5 times more Carbohydrate than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.6 times more Energy, 20.5 times more Fat, 41.8 times more Saturated Fat, 20 times more Omega 3 and 13.1 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Squash Seed Kernels offer comparable quantities of Protein per one pound.
• 1 pound of Safflower Seed Meal provide inadequate amounts of Omega 3