Comparing Nutrients in 100 grams Dried Safflower Seeds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Safflower Seeds	12%	63%	25%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Dried Safflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	19.8% 573kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.5g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	31% 12g	38g per day for Men 19-50 years
Protein	29% 16g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Dried Safflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	60.8% 0.79mg	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	40% 160μg	24.3% 97μg	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	1.67% 0.25mg	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

	Dried Safflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	454% 4.1mg	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	61.3% 4.9mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	107% 2.46mg	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	92% 644mg	90% 629mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	46% 5.05mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.62g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Safflower Seeds vs Whole Sesame Seeds:

• Dried Safflower Seed Kernels have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 80.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 2 times more Vitamin B3 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Safflower Seeds vs Whole Sesame Seeds:

• Dried Safflower Seed Kernels have 1.5 times more Potassium than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 12.5 times more Calcium, 2.3 times more Copper, 3 times more Iron and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Dried Whole Sesame Seeds have similar amounts of Magnesium, Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Safflower Seed Kernels have 1.3 times more Omega 6 and 1.5 times more Carbohydrate than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 1.3 times more Fat, 1.9 times more Saturated Fat and 3.4 times more Omega 3 than Dried Safflower Seed Kernels.
• Both Dried Safflower Seed Kernels and Dried Whole Sesame Seeds have similar amounts of Energy and Protein per 100 g.
• Both Dried Safflower Seed Kernels as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.