Comparing Nutrients in 5 ounces Safflower Seed Meal VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Safflower Seed Meal	Roasted Cashews	Recommended Dietary Allowance
Energy	16.7% 485kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	90% 50.5g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	28% 0.36mg	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	56.3% 225μg	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Roasted Cashews	Recommended Dietary Allowance
Calcium	11% 109mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	350% 3.15mg	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	86% 6.9mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	51% 1.17mg	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	129% 904mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Safflower Seed Meal vs Roasted Cashews:

• 5 ounces of Safflower Seed Meal have 5.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Roasted Cashews.
• Both Partially Defatted Safflower Seed Meal as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Safflower Seed Meal vs Roasted Cashews:

• 5 ounces of Safflower Seed Meal have 1.7 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese and 1.3 times more Phosphorus than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.3 times more Copper and 8.3 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Cashews contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Safflower Seed Meal have 1.5 times more Carbohydrate and 2.3 times more Protein than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.7 times more Energy, 19.4 times more Fat, 44.2 times more Saturated Fat, 26.8 times more Omega 3 and 4.9 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3