Comparing Nutrients in 5 ounces Safflower Seed Meal VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	16.7% 485kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	53% 69g	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	90% 50.5g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted Squash Seed Kernels	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	8.27% 0.099mg	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	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	56.3% 225μg	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

	Safflower Seed Meal	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	11% 109mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	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	86% 6.9mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	129% 904mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	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	64.6% 7.1mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Squash Seed Kernels per 5 oz

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

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

• 5 ounces of Safflower Seed Meal have 16.5 times more Vitamin B1, 2.7 times more Vitamin B2, 7 times more Vitamin B5, 11.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 2 times more Vitamin B3 and more Vitamin C than Partially Defatted Safflower Seed Meal.
• 5 ounces of Safflower Seed Meal have insufficient amounts of Vitamin C
• Both Partially Defatted Safflower Seed Meal as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Safflower Seed Meal have 1.5 times more Calcium and 1.4 times more Copper than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 11.6 times more Potassium and 1.5 times more Zinc than Partially Defatted Safflower Seed Meal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Safflower Seed Meal have 3.3 times more Carbohydrate than Roasted Squash Seed Kernels.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 20.5 times more Fat, 41.3 times more Saturated Fat, 18.5 times more Omega 3 and 12.4 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Squash Seed Kernels offer comparable quantities of Protein per five ounces.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3