Comparing Nutrients in 500 calories Safflower Seed Meal VS Toasted Sesame Seed Kernels

Weight per 500 calories

• Safflower Seed Meal: 146g
• Toasted Sesame Seed Kernels: 88.2g

Toasted Hulled Sesame Seed Kernels have 1.7 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 500 calories - Safflower Seed Meal or Toasted Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.2g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	39.2% 15g	38g per day for Men 19-50 years
Protein	93% 52g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.32% 2.92μg	0.29% 2.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	9.9% 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	58% 232μg	21% 84.7μg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	282% 2.53mg	143% 1.3mg	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	89% 7.1mg	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	72.6% 305mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	54.7% 1.26mg	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	133% 933mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.4mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.32mg	82% 9.02mg	11mg per day for Men 19-50 years
Water	0.25% 9.37g	0.12% 4.4g	3700g per day for Men 19-50 years

Safflower Seed Meal VS Toasted Sesame Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Safflower Seed Meal or Toasted Sesame Seed Kernels?

Lets compare vitamin content per 500 calories of Safflower Seed Meal vs Toasted Sesame Seed Kernels:

• 500 calories of Safflower Seed Meal have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 9.8 times more Vitamin B5, 13.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 1.4 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• 500 calories of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin B6
• Both Partially Defatted Safflower Seed Meal as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Safflower Seed Meal vs Toasted Sesame Seed Kernels:

• 500 calories of Safflower Seed Meal have 2 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese and 1.4 times more Phosphorus than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 3.6 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Toasted Sesame Seed Kernels contain similar levels of Calcium, Iron and Zinc per 500 calories.
• 500 calories of Safflower Seed Meal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Safflower Seed Meal have 3.1 times more Carbohydrate and 3.5 times more Protein than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 12.1 times more Fat, 19.6 times more Saturated Fat, 36.5 times more Omega 3 and 7.9 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Toasted Sesame Seed Kernels offer comparable quantities of Energy per 500 calories.
• 500 calories of Safflower Seed Meal provide inadequate amounts of Omega 3