Comparing Nutrients in 7 ounces Dried Safflower Seeds VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Safflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.4% 1026kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	78.7% 76.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	328% 55.7g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	57.3% 32g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	123% 1.6mg	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	118% 472μg	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	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

	Dried Safflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	385% 3.47mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	40% 1363mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Safflower Seeds VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Dried Safflower Seeds have 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Dried Safflower Seeds have 1.4 times more Calcium, 2.7 times more Magnesium and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Iron and 1.8 times more Phosphorus than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Toasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Safflower Seeds have 1.4 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Omega 6 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seeds and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per seven ounces.