Comparing Nutrients in 5 ounces Dried Safflower Seeds VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Safflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 733kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	41% 23g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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

	Dried Safflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	28.6% 974mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.22% 7.97g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Dried Safflower Seeds have 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Dried Safflower Seeds have 1.4 times more Calcium, 2.7 times more Magnesium and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Iron and 1.8 times more Phosphorus than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Toasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Safflower Seeds have 1.4 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Omega 6 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per five ounces.