Comparing Nutrients in 7 ounces Safflower Seed Meal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Safflower Seed Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 679kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	126% 70.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Safflower Seed Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.3% 153mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	90% 9.94mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Safflower Seed Meal vs Oil Roasted Sunflower Seeds:

• Partially Defatted Safflower Seed Meal has 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Safflower Seed Meal vs Oil Roasted Sunflower Seeds:

• Partially Defatted Safflower Seed Meal has 2.8 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Phosphorus and 7.1 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Partially Defatted Safflower Seed Meal has 2.1 times more Carbohydrate and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 21.5 times more Fat, 34.1 times more Saturated Fat, 13.5 times more Omega 3 and 21.7 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.