Comparing Nutrients in 7 ounces Lotus Seeds VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	98% 128g	52.3% 68g	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	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	51.6% 206μg	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	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

	Lotus Seeds	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	32.3% 323mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	87.6% 7mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	177% 1242mg	183% 1278mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	NA	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	19% 2.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Safflower Seed Kernels contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus 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 Lotus Seeds vs Dried Safflower Seeds:

• Dried Lotus Seeds have 2.1 times more Calcium and 2 times more Potassium than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Lotus Seeds have 1.9 times more Carbohydrate than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.6 times more Energy, 19.5 times more Fat, 11.2 times more Saturated Fat and 26.4 times more Omega 6 than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Safflower Seed Kernels have similar amounts of Omega 3 and Protein per 7 oz.
• Both Dried Lotus Seeds as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.