Comparing Nutrients in 5 ounces Safflower Seed Meal VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Safflower Seed Meal	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	90% 50.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Whole Sesame Seeds	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	86% 1.1mg	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	34.4% 137μg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	643% 5.8mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	152% 3.5mg	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% 892mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.18% 6.65g	3700g per day for Men 19-50 years

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

• Partially Defatted Safflower Seed Meal has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 80 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 2 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Safflower Seed Meal vs Whole Sesame Seeds:

• Dried Whole Sesame Seeds contain 12.7 times more Calcium, 2.4 times more Copper, 3 times more Iron, 6.9 times more Potassium and 1.5 times more Zinc than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal and Dried Whole Sesame Seeds have similar amounts of Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Partially Defatted Safflower Seed Meal has 2.1 times more Carbohydrate and 2 times more Protein than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 1.7 times more Energy, 20.8 times more Fat, 33.6 times more Saturated Fat, 62.7 times more Omega 3 and 13.6 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.