Comparing Nutrients in 5 ounces Lotus Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	16.2% 471kcal	25.3% 733kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	56% 54.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	37.4% 48.6g	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	39% 22g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	128% 1.66mg	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	37% 147μg	56.7% 227μg	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

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	275% 2.48mg	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	62.5% 5mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	124% 2.85mg	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	127% 887mg	130% 913mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	28.6% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	65% 7.16mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 7.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Dried Safflower Seeds:

• Dried Safflower Seed Kernels contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Lotus Seeds vs Dried Safflower Seeds:

• Dried Lotus Seeds have 2.1 times more Calcium and 2 times more Potassium than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Lotus Seeds have 1.9 times more Carbohydrate than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.6 times more Energy, 19.5 times more Fat, 11.2 times more Saturated Fat and 26.4 times more Omega 6 than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Omega 3 and Protein per 5 oz.
• Both Dried Lotus Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.