Comparing Nutrients in 300 calories Dried Safflower Seeds VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Dried Safflower Seeds: 58g
• Cooked Chopped Frozen Broccoli: 1071g

Dried Safflower Seeds have 18.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Safflower Seeds or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Safflower Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.68% 2.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	84.6% 32g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.19% 1.74μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	107% 1.4mg	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	23.2% 93μg	150% 600μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.53% 45.3mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	40.5% 0.36mg	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	35.5% 2.84mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	48.8% 205mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	104% 2.4mg	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	53.4% 374mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	26.3% 972g	3700g per day for Men 19-50 years

Dried Safflower Seeds VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Safflower Seeds or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Dried Safflower Seeds vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 313.9 times more Vitamin A, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Dried Safflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Safflower Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Safflower Seeds vs Cooked Chopped Frozen Broccoli:

• 300 calories of Dried Safflower Seeds have 2.8 times more Copper and 1.5 times more Magnesium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7.8 times more Calcium, 2.3 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 3.8 times more Potassium, 67.7 times more Sodium and 298.1 times more Water than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 300 calories.
• 300 calories of Dried Safflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Safflower Seeds have 17.4 times more Fat, 11.1 times more Saturated Fat and 117 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7 times more Omega 3, 2.9 times more Carbohydrate and 3.5 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Safflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6