Comparing Nutrients in 100 grams Lotus Seeds VS Safflower Seed Meal

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Safflower Seed Meal	40%	6%	54%

Macro Nutrients

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Energy	11.4% 332kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	9.27% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	37.5% 48.7g	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	NA	38g per day for Men 19-50 years
Protein	27.5% 15.4g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	89.3% 1.16mg	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	26% 104μg	39.8% 159μg	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	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

	Lotus Seeds	Safflower Seed Meal	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	193% 1.73mg	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	44% 3.53mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	87% 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	89.4% 626mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Safflower Seed Meal per 100 g

Compare the macro and micronutrient content in 100 g of Lotus Seeds versus 100 g of Safflower Seed Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Lotus Seeds vs Safflower Seed Meal:

• 100 g of Partially Defatted Safflower Seed Meal contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Partially Defatted Safflower Seed Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Lotus Seeds vs Safflower Seed Meal:

• 100 grams of Lotus Seeds have 2.1 times more Calcium and 20.1 times more Potassium than Safflower Seed Meal.
• While 100 g of Partially Defatted Safflower Seed Meal contain 5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 4.8 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Safflower Seed Meal contain similar levels of Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 17 times more Omega 3 and 1.3 times more Carbohydrate than Safflower Seed Meal.
• While 100 g of Partially Defatted Safflower Seed Meal contain 1.5 times more Omega 6 and 2.3 times more Protein than Dried Lotus Seeds.
• Both Lotus Seeds and Safflower Seed Meal offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Safflower Seed Meal provide inadequate amounts of Omega 3