Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Frozen Broccoli Spears	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	2% 57.5kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	328% 55.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	52.3% 68g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	179% 2.32mg	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	46.6% 187μg	79.4% 318μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	385% 3.47mg	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	18% 1.43mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	174% 4mg	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	16.7% 117mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Safflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Dried Safflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Dried Safflower Seeds:

• 7 ounces of Frozen Broccoli Spears have 19 times more Vitamin A and more Vitamin C than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 16.2 times more Vitamin B1, 3.6 times more Vitamin B2, 4.9 times more Vitamin B3, 16.7 times more Vitamin B5, 6.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Dried Safflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dried Safflower Seeds:

• 7 ounces of Frozen Broccoli Spears have 16.1 times more Water than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 1.9 times more Calcium, 48.5 times more Copper, 6.8 times more Iron, 22.1 times more Magnesium, 7.9 times more Manganese, 10.9 times more Phosphorus, 2.7 times more Potassium and 14.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Safflower Seed Kernels contain 17.8 times more Energy, 113.1 times more Fat, 70.8 times more Saturated Fat, 759 times more Omega 6, 6.4 times more Carbohydrate and 5.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Safflower Seeds offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6