Comparing Nutrients in 500 calories Dried Safflower Seeds VS Squash Seed Kernels

Weight per 500 calories

• Dried Safflower Seeds: 97g
• Squash Seed Kernels: 89.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Dried Safflower Seeds or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Dried Safflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	160% 27g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	7.37% 9.58g	130g per day for Men 19-50 years
Sugars	NA	1.73% 1.25g	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	0.19% 0.13g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	28% 15.6g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	9.84% 0.13mg	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	38.7% 155μg	13% 52μg	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	1.9% 1.7mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.44% 6.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	133% 1.2mg	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	59.2% 4.74mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	177% 4.06mg	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	89% 623mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	19.5% 664mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	NA	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	0.42% 6.26mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.13% 4.68g	3700g per day for Men 19-50 years

Dried Safflower Seeds VS Squash Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Safflower Seeds or Squash Seed Kernels?

Lets compare vitamin content per 500 calories of Dried Safflower Seeds vs Squash Seed Kernels:

• 500 calories of Dried Safflower Seeds have 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B5, 8.8 times more Vitamin B6 and 3 times more Vitamin B9 than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 2 times more Vitamin B3 than Dried Safflower Seed Kernels.
• 500 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6
• Both Dried Safflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Safflower Seeds vs Squash Seed Kernels:

• 500 calories of Dried Safflower Seeds have 1.4 times more Copper than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Zinc than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Squash Seed Kernels contain similar levels of Potassium per 500 calories.
• Both Dried Safflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Safflower Seeds have 1.5 times more Omega 6 and 3.5 times more Carbohydrate than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 2.2 times more Saturated Fat and 1.7 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Squash Seed Kernels offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
• Both Dried Safflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.