Comparing Nutrients in 300 calories Safflower Seed Meal VS Squash Seed Kernels

Weight per 300 calories

• Safflower Seed Meal: 87.7g
• Squash Seed Kernels: 53.7g

Dried Pumpkin And Squash Seed Kernels have 1.6 times more energy per unit of mass than Partially Defatted Safflower Seed Meal, which is very high in comparison to other foods. Safflower Seed Meal having high energy density.

Discover which food has more nutrients per 300 calories - Safflower Seed Meal or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	4.42% 5.75g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.11% 0.081g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	NA	8.47% 3.22g	38g per day for Men 19-50 years
Protein	55.8% 31.2g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	5.9% 0.077mg	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	35% 139μg	7.8% 31μg	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	1.13% 1mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.26% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	80% 0.72mg	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	53.3% 4.26mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	73% 307mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	76.2% 1.75mg	106% 2.44mg	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	80% 560mg	95% 662mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.6mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	NA	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.63mg	0.25% 3.76mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.62g	0.076% 2.8g	3700g per day for Men 19-50 years

Safflower Seed Meal VS Squash Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Safflower Seed Meal or Squash Seed Kernels?

Lets compare vitamin content per 300 calories of Safflower Seed Meal vs Squash Seed Kernels:

• 300 calories of Safflower Seed Meal have 6.9 times more Vitamin B1, 4.4 times more Vitamin B2, 8.7 times more Vitamin B5, 13.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• 300 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6
• Both Partially Defatted Safflower Seed Meal as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Safflower Seed Meal vs Squash Seed Kernels:

• 300 calories of Safflower Seed Meal have 2.7 times more Calcium and 2.1 times more Copper than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Manganese and 7.3 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Squash Seed Kernels contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Safflower Seed Meal lack sufficient amounts of Potassium
• 300 calories of Squash Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Safflower Seed Meal have 7.4 times more Carbohydrate and 1.9 times more Protein than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 12.6 times more Fat, 25.6 times more Saturated Fat and 8 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Squash Seed Kernels offer comparable quantities of Energy per 300 calories.
• 300 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
• Both Partially Defatted Safflower Seed Meal as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.