Comparing Nutrients in 100 calories Safflower Seed Meal VS California Red Kidney Beans

Weight per 100 calories

• Safflower Seed Meal: 29g
• California Red Kidney Beans: 30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Safflower Seed Meal or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Safflower Seed Meal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	14% 18g	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	20% 7.55g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.065% 0.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.25% 0.12mg	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	11.6% 46.5μg	30% 119μg	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	1.5% 1.36mg	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

	Safflower Seed Meal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.25% 22.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	56.3% 0.51mg	37% 0.33mg	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	17.8% 1.42mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13% 0.3mg	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	26.6% 187mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.88mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	0.096% 3.56g	3700g per day for Men 19-50 years

Safflower Seed Meal VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Safflower Seed Meal or California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Safflower Seed Meal vs California Red Kidney Beans:

• 100 calories of Safflower Seed Meal have 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.6 times more Vitamin B9 than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and California Red Kidney Beans provide similar amounts of Vitamin B3 per 100 calories.
• Both Partially Defatted Safflower Seed Meal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Safflower Seed Meal vs California Red Kidney Beans:

• 100 calories of Safflower Seed Meal have 1.5 times more Copper, 2.1 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Zinc than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.6 times more Calcium, 2 times more Iron and 22.7 times more Potassium than Partially Defatted Safflower Seed Meal.
• 100 calories of Safflower Seed Meal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Safflower Seed Meal have 28.2 times more Omega 6 and 1.4 times more Protein than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 1.3 times more Carbohydrate than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Partially Defatted Safflower Seed Meal as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 100 calories.