Comparing Nutrients in 5 ounces Dried Safflower Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Dried Safflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	25.3% 733kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.5g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	163% 27.8g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	41% 23g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Roasted Squash Seed Kernels	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	11% 0.14mg	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	20% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Safflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	11% 111mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	201% 1.8mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	277% 6.36mg	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	238% 1664mg	700mg per day for Men 19-50 years
Potassium	28.6% 974mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Safflower Seeds vs Roasted Squash Seed Kernels:

• Dried Safflower Seed Kernels have 16.6 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B5, 11.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.9 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Safflower Seeds vs Roasted Squash Seed Kernels:

• Dried Safflower Seed Kernels have 1.5 times more Calcium and 1.4 times more Copper than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 6 times more Sodium and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Safflower Seed Kernels have 1.4 times more Omega 6 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Fat, 2.3 times more Saturated Fat and 1.8 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy and Omega 3 per 5 oz.
• Both Dried Safflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.