Seeds, safflower seed kernels, dried — Food Nutrition Browser

Composition

Energy

Protein 16.2 g · 65 kcal/100g

Fat 38.5 g · 346 kcal/100g

Carbs 34.3 g · 137 kcal/100g

Water 6 g

Total energy 517 kcal

Energy is predominantly from fat (63%); EFSA recommends 20–35% for a balanced diet

Total fat

38.5g

Saturated

3.7g

Monounsat.

4.8g

Polyunsat.

28.2g

Omega-6

28.08g

Saturated fat is 6.4% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 73%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (73% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 3 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Thiamin (B1) 1.16 mg

Riboflavin (B2) 0.42 mg

Niacin (B3) 2.3 mg

Pantothenic (B5) 4.0 mg

Vitamin B6 1.17 mg

Folate (B9) 160 µg

Vitamin B12 0.00 µg

Minerals

Calcium 78 mg

Iron 4.9 mg

Magnesium 353 mg

Phosphorus 644 mg

Potassium 687 mg

Sodium 3 mg

Zinc 5.1 mg

Copper 1.75 mg

Manganese 2.01 mg

Notable source of Copper (175% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.