Comparing Nutrients in 5 ounces Safflower Seed Meal VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Safflower Seed Meal	Lotus Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	70.3% 91g	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	NA	38g per day for Men 19-50 years
Protein	90% 50.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	68.6% 0.89mg	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	37% 147μg	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	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

	Safflower Seed Meal	Lotus Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	55% 0.5mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	143% 3.3mg	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	129% 904mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Lotus Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Safflower Seed Meal vs Lotus Seeds:

• 5 ounces of Safflower Seed Meal have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Lotus Seeds.
• Both Partially Defatted Safflower Seed Meal as well as Dried Lotus Seeds 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 Lotus Seeds:

• 5 ounces of Safflower Seed Meal have 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 2.1 times more Calcium and 20.1 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Lotus Seeds contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Safflower Seed Meal have 1.2 times more Fat, 1.5 times more Omega 6 and 2.3 times more Protein than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 17 times more Omega 3 and 1.3 times more Carbohydrate than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Lotus Seeds offer comparable quantities of Energy per five ounces.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3