Comparing Nutrients in 5 ounces Squash Seed Kernels VS Safflower Seed Meal

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Squash Seed Kernels	Safflower Seed Meal	Recommended Dietary Allowance
Energy	27.3% 792kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	53% 69g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	NA	38g per day for Men 19-50 years
Protein	76.5% 43g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	113% 5.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	127% 1.65mg	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	20.6% 82.2μg	56.3% 225μg	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	3% 2.7mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	273% 2.46mg	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	156% 12.5mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	118% 496mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	123% 2.83mg	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	250% 1748mg	129% 904mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.25% 9.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Safflower Seed Meal per 5 oz

Compare the macro and micronutrient content in 5 oz of Squash Seed Kernels versus 5 oz of Safflower Seed Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Squash Seed Kernels vs Safflower Seed Meal:

• 5 ounces of Squash Seed Kernels have 2.2 times more Vitamin B3 and more Vitamin C than Safflower Seed Meal.
• While 5 oz of Partially Defatted Safflower Seed Meal contain 4.2 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B5, 8.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Safflower Seed Meal have insufficient amounts of Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Safflower Seed Meal:

• 5 ounces of Squash Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Potassium and 1.6 times more Zinc than Safflower Seed Meal.
• While 5 oz of Partially Defatted Safflower Seed Meal contain 1.7 times more Calcium and 1.3 times more Copper than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 1.6 times more Energy, 20.5 times more Fat, 41.8 times more Saturated Fat, 20 times more Omega 3 and 13.1 times more Omega 6 than Safflower Seed Meal.
• While 5 oz of Partially Defatted Safflower Seed Meal contain 4.5 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Safflower Seed Meal offer comparable quantities of Protein per five ounces.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3