Comparing Nutrients in 7 ounces Hemp Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	1243% 20g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	321% 54.5g	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	13.2% 17.2g	52.3% 68g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	0.85% 0.62g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	112% 62.6g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	54.6% 218μg	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	1.1% 0.99mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	197% 15.8mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	331% 1389mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	656% 15mg	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	468% 3274mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hemp Seeds vs Dried Safflower Seeds:

• Hulled Hemp Seeds have 4 times more Vitamin B3 than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hemp Seeds vs Dried Safflower Seeds:

• Hulled Hemp Seeds have 1.6 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Dried Safflower Seed Kernels.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hulled Hemp Seeds have 1.3 times more Fat, 1.2 times more Saturated Fat, 90.3 times more Omega 3 and 2 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 6 per 7 oz.
• Both Hulled Hemp Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.