Comparing Nutrients in 7 ounces Safflower Seed Meal VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	23.4% 679kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	88.3% 33.5g	38g per day for Men 19-50 years
Protein	126% 70.7g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	22.3% 0.29mg	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% 316μg	47.6% 191μg	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	3.3% 0.5mg	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

	Safflower Seed Meal	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	15.3% 153mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	321% 2.9mg	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	121% 9.64mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	123% 2.83mg	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	181% 1266mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	90% 9.94mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Toasted Sesame Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Safflower Seed Meal versus 7 oz of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Safflower Seed Meal vs Toasted Sesame Seed Kernels:

• 7 ounces of Safflower Seed Meal have 5.9 times more Vitamin B5, 8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 2.4 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Partially Defatted Safflower Seed Meal as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Safflower Seed Meal vs Toasted Sesame Seed Kernels:

• 7 ounces of Safflower Seed Meal have 1.4 times more Manganese than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 1.7 times more Calcium, 1.6 times more Iron, 6 times more Potassium, 13 times more Sodium and 2 times more Zinc than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Toasted Sesame Seed Kernels contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Safflower Seed Meal have 1.9 times more Carbohydrate and 2.1 times more Protein than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 1.7 times more Energy, 20.1 times more Fat, 32.5 times more Saturated Fat, 60.5 times more Omega 3 and 13.1 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• 7 ounces of Safflower Seed Meal provide inadequate amounts of Omega 3