Comparing Nutrients in 7 ounces Dried Safflower Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Safflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	35.4% 1026kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	78.7% 76.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	328% 55.7g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	57.3% 32g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Sunflower 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	192% 2.3mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	205% 2.67mg	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	79.4% 318μg	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	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

	Dried Safflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	385% 3.47mg	397% 3.57mg	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	122% 9.72mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	168% 3.87mg	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	183% 1278mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	40% 1363mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Safflower Seed Kernels have 3.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Dried Safflower Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

Both Dried Safflower Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of minerals per 7 oz
• Both Dried Safflower Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Safflower Seed Kernels have 1.9 times more Omega 3, 1.2 times more Omega 6 and 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat and 1.3 times more Protein than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dried Safflower Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.