Comparing Nutrients in 5 ounces Safflower Seed Meal VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Safflower Seed Meal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	90% 50.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Toasted Sunflower 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	87.8% 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	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	118% 496mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	130% 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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Safflower Seed Meal have 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Safflower Seed Meal have 1.4 times more Calcium and 2.7 times more Magnesium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Iron, 1.8 times more Phosphorus and 7.2 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Toasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Safflower Seed Meal have 2.4 times more Carbohydrate and 2.1 times more Protein than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.8 times more Fat, 28.8 times more Saturated Fat, 13.2 times more Omega 3 and 23.7 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• 5 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3