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

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Safflower Seed Meal	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	27.6% 801kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	28% 36.5g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	90% 50.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Roasted 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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	87.4% 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	56.3% 225μg	34.7% 139μg	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	389% 3.5mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	154% 3.54mg	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	129% 904mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	20% 673mg	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	92% 10mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Roasted Sesame Seeds per 5 oz

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

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

• 5 ounces of Safflower Seed Meal have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 78.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 2 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Partially Defatted Safflower Seed Meal as well as Roasted Whole Sesame 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 Roasted Sesame Seeds:

• 5 oz of Roasted Whole Sesame Seeds contain 12.8 times more Calcium, 1.4 times more Copper, 3 times more Iron, 7 times more Potassium and 1.4 times more Zinc than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Roasted Sesame Seeds contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Safflower Seed Meal have 1.9 times more Carbohydrate and 2.1 times more Protein than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.7 times more Energy, 20.1 times more Fat, 32.5 times more Saturated Fat, 60.5 times more Omega 3 and 13.1 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3