Comparing Nutrients in 100 grams Safflower Seed Meal VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Safflower Seed Meal	40%	6%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Safflower Seed Meal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.8% 342kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.27% 1.58g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Safflower Seed Meal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	9.08% 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	39.8% 159μg	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	106% 0.96mg	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	60.8% 4.86mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	87% 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	91% 638mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Safflower Seed Meal VS Oil Roasted Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Safflower Seed Meal vs Oil Roasted Almonds:

• 100 grams of Safflower Seed Meal have 12.5 times more Vitamin B1, 17.5 times more Vitamin B5, 9.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Safflower Seed Meal vs Oil Roasted Almonds:

• 100 grams of Safflower Seed Meal have 1.8 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Zinc than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.8 times more Calcium and 10.3 times more Potassium than Partially Defatted Safflower Seed Meal.
• Both Safflower Seed Meal and Oil Roasted Almonds contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Safflower Seed Meal have 2.8 times more Carbohydrate and 1.7 times more Protein than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.8 times more Energy, 23.1 times more Fat, 20.3 times more Saturated Fat and 8.6 times more Omega 6 than Partially Defatted Safflower Seed Meal.
• Both Partially Defatted Safflower Seed Meal as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.