Comparing Nutrients in 5 ounces Dried Safflower Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Safflower Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25.3% 733kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	41% 23g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	13% 0.17mg	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	56.7% 227μg	9.57% 38.3μg	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	245% 37mg	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

	Dried Safflower Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	150% 1.35mg	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	87% 6.95mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	152% 3.5mg	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	130% 913mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	28.6% 974mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Safflower Seeds versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Safflower Seeds vs Oil Roasted Almonds:

• 5 ounces of Dried Safflower Seeds have 12.6 times more Vitamin B1, 17.6 times more Vitamin B5, 9.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Safflower Seeds vs Oil Roasted Almonds:

• 5 ounces of Dried Safflower Seeds have 1.8 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.7 times more Calcium than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Oil Roasted Almonds contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Safflower Seeds have more Omega 3, 2.1 times more Omega 6 and 1.9 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Fat and 1.3 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3