Comparing Nutrients in 300 calories Dried Safflower Seeds VS Safflower Seed Meal

Weight per 300 calories

• Dried Safflower Seeds: 58g
• Safflower Seed Meal: 87.7g

Dried Safflower Seeds have 1.5 times more energy per 100g than Safflower Seed Meal. It has very high energy density when compared to other foods. Partially Defatted Safflower Seed Meal having high energy density.

Which food has more nutrients per 300 calories - Dried Safflower Seeds or Safflower Seed Meal?

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.68% 2.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	8.13% 1.4g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	55.8% 31.2g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	0.19% 1.74μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	78.3% 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	23.2% 93μg	35% 139μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	4.53% 45.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	169% 1.52mg	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	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	48.8% 205mg	73% 307mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	76.2% 1.75mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	1.75% 59.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	0.18% 2.63mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.15% 5.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Safflower Seeds vs Safflower Seed Meal:

• Partially Defatted Safflower Seed Meal contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Safflower Seeds vs Safflower Seed Meal:

• Dried Safflower Seed Kernels have 6.7 times more Potassium than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Dried Safflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Safflower Seed Kernels have 10.6 times more Fat, 11.8 times more Saturated Fat, 12.2 times more Omega 3 and 11.8 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• While Partially Defatted Safflower Seed Meal contains 2.1 times more Carbohydrate and 3.3 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Partially Defatted Safflower Seed Meal have similar amounts of Energy per 300 kcal.
• Both Dried Safflower Seed Kernels as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.