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

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	53.5% 1551kcal	89.8% 2604kcal	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	121% 38.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	NA	77.6% 29.5g	38g per day for Men 19-50 years
Protein	289% 162g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	363% 18mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	35% 349mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	873% 7.86mg	643% 5.8mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	394% 9.06mg	885% 20.4mg	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	761% 5325mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	105% 3574mg	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	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	207% 22.7mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.25% 9.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Safflower Seed Meal versus 1 lb of Roasted 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 Roasted Squash Seed Kernels:

• 1 pound of Safflower Seed Meal has 16.5 times more Vitamin B1, 2.7 times more Vitamin B2, 7 times more Vitamin B5, 11.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 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 Roasted 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 Roasted Squash Seed Kernels:

• 1 pound of Safflower Seed Meal has 1.5 times more Calcium and 1.4 times more Copper than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Potassium and 1.5 times more Zinc than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Safflower Seed Meal has 3.3 times more Carbohydrate than Roasted Squash Seed Kernels.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Energy, 20.5 times more Fat, 41.3 times more Saturated Fat, 18.5 times more Omega 3 and 12.4 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Squash Seed Kernels offer comparable quantities of Protein per one pound.
• 1 pound of Safflower Seed Meal provide inadequate amounts of Omega 3