Comparing Nutrients in 5 ounces Dried Safflower Seeds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Safflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	25.3% 733kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.5g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	2.36% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	NA	8.58% 3.26g	38g per day for Men 19-50 years
Protein	41% 23g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	18.8% 0.24mg	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	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.6% 16.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	23% 0.21mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	13.5% 0.31mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	28.6% 974mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Safflower Seeds versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Safflower Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dried Safflower Seeds have 9.5 times more Vitamin B1, 13.4 times more Vitamin B2, 8.2 times more Vitamin B5, 6.8 times more Vitamin B6 and 7.3 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Safflower Seeds have insufficient amounts of Vitamin C
• Both Dried Safflower Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Safflower Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Dried Safflower Seeds have 6 times more Calcium, 12 times more Copper, 6.5 times more Iron, 12.6 times more Magnesium, 9.2 times more Manganese, 6.6 times more Phosphorus, 1.5 times more Potassium and 12.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 130.3 times more Sodium than Dried Safflower Seed Kernels.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Safflower Seeds have 3.2 times more Energy, 7.5 times more Fat, 3.4 times more Saturated Fat, 6.2 times more Omega 3, 99.2 times more Omega 6, 1.2 times more Carbohydrate and 6.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6