Comparing Nutrients in 5 ounces Safflower Seed Meal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Safflower Seed Meal	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	90% 50.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Sunflower 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Partially Defatted Safflower Seed Meal has 3.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Partially Defatted Safflower Seed Meal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels contain 9.5 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Partially Defatted Safflower Seed Meal has 2.4 times more Carbohydrate and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 21.5 times more Fat, 21.5 times more Saturated Fat, 10 times more Omega 3 and 14.6 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.