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Safflower nutrition, glycemic index, calories, net carbs & more

Seeds, safflower seed kernels, dried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Safflower

Safflower
Insulin index ⓘ
N/A
Calories
517
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
34.29 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
7.1 (acidic)
96% Fats
95% Calories
92% Polyunsaturated fat
92% Phosphorus
91% Potassium
Explanation: The given food contains more Fats than 96% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Polyunsaturated fat, Phosphorus, and Potassium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 24% 184% 253% 276% 61% 1% 138% 583% 263% 0% 0%
Calcium: 78 mg of 1,000 mg 8%
Iron: 4.9 mg of 8 mg 61%
Magnesium: 353 mg of 420 mg 84%
Phosphorus: 644 mg of 700 mg 92%
Potassium: 687 mg of 3,400 mg 20%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 5.05 mg of 11 mg 46%
Copper: 1.747 mg of 1 mg 194%
Manganese: 2.014 mg of 2 mg 88%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
644 mg
TOP 8%
Potassium
687 mg
TOP 9%
Magnesium
353 mg
TOP 9%
Iron
4.9 mg
TOP 11%
Copper
1.747 mg
TOP 15%
Zinc
5.05 mg
TOP 18%
Calcium
78 mg
TOP 26%
Manganese
2.014 mg
TOP 28%
Sodium
3 mg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Vitamin A: 50 IU of 5,000 IU 1%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 1.163 mg of 1 mg 97%
Vitamin B2: 0.415 mg of 1 mg 32%
Vitamin B3: 2.284 mg of 16 mg 14%
Vitamin B5: 4.03 mg of 5 mg 81%
Vitamin B6: 1.17 mg of 1 mg 90%
Folate: 160 µg of 400 µg 40%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
1.163 mg
TOP 10%
Vitamin B6
1.17 mg
TOP 13%
Vitamin B2
0.415 mg
TOP 17%
Folate
160 µg
TOP 20%
Vitamin B5
4.03 mg
TOP 26%
Vitamin A
50 IU
TOP 49%
Vitamin B3
2.284 mg
TOP 56%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

17% 39% 35% 6% 6%
Protein:
Daily Value: 32%
16.18 g of 50 g
32%
Fats:
Daily Value: 59%
38.45 g of 65 g
59%
Carbs:
Daily Value: 11%
34.29 g of 300 g
11%
Water:
Daily Value: 0%
5.62 g of 2,000 g
0%
Other:
5.46 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 197% 168% 154% 127% 77% 82% 139% 169% 194%
Tryptophan: 183 mg of 280 mg 65%
Threonine: 586 mg of 1,050 mg 56%
Isoleucine: 717 mg of 1,400 mg 51%
Leucine: 1154 mg of 2,730 mg 42%
Lysine: 534 mg of 2,100 mg 25%
Methionine: 284 mg of 1,050 mg 27%
Phenylalanine: 806 mg of 1,750 mg 46%
Valine: 1025 mg of 1,820 mg 56%
Histidine: 452 mg of 700 mg 65%

Fat type information

3.682% 4.848% 28.223%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g

All nutrients for Safflower per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 24% 34.29g 1.6 times less than Chocolate Chocolate
Protein 39% 32% 16.18g 5.7 times more than Broccoli Broccoli
Fats 59% 4% 38.45g 1.2 times more than Cheese Cheese
Carbs 11% 25% 34.29g 1.2 times more than Rice Rice
Calories 26% 5% 517kcal 11 times more than Orange Orange
Calcium 8% 26% 78mg 1.6 times less than Milk Milk
Iron 61% 11% 4.9mg 1.9 times more than Beef Beef
Magnesium 84% 9% 353mg 2.5 times more than Almond Almond
Phosphorus 92% 8% 644mg 3.5 times more than Chicken meat Chicken meat
Potassium 20% 9% 687mg 4.7 times more than Cucumber Cucumber
Sodium 0% 94% 3mg 163.3 times less than White Bread White Bread
Zinc 46% 18% 5.05mg 1.2 times less than Beef Beef
Copper 194% 15% 1.75mg 12.3 times more than Shiitake Shiitake
Vitamin A 1% 49% 50IU 334.1 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 97% 10% 1.16mg 4.4 times more than Pea Pea
Vitamin B2 32% 17% 0.42mg 3.2 times more than Avocado Avocado
Vitamin B3 14% 56% 2.28mg 4.2 times less than Turkey meat Turkey meat
Vitamin B5 81% 26% 4.03mg 3.6 times more than Sunflower seed Sunflower seed
Vitamin B6 90% 13% 1.17mg 9.8 times more than Oat Oat
Folate 40% 20% 160µg 2.6 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 68% 0.18mg 1.7 times less than Chicken meat Chicken meat
Threonine 0% 71% 0.59mg 1.2 times less than Beef Beef
Isoleucine 0% 69% 0.72mg 1.3 times less than Salmon Salmon
Leucine 0% 71% 1.15mg 2.1 times less than Tuna Tuna
Lysine 0% 76% 0.53mg 1.2 times more than Tofu Tofu
Methionine 0% 72% 0.28mg 3 times more than Quinoa Quinoa
Phenylalanine 0% 64% 0.81mg 1.2 times more than Egg Egg
Valine 0% 62% 1.03mg 2 times less than Soybean Soybean
Histidine 0% 70% 0.45mg 1.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 18% 32% 3.68g 1.6 times less than Beef Beef
Monounsaturated Fat N/A 32% 4.85g 2 times less than Avocado Avocado
Polyunsaturated fat N/A 8% 28.22g 1.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 517
% Daily Value*
58%
Total Fat 38g
18%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
11%
Total Carbohydrate 34g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 16g
Vitamin D 0mcg 0%

Calcium 78mg 8%

Iron 5mg 63%

Potassium 687mg 20%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Safflower nutrition infographic

Safflower nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.