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Comparing Nutrients in 100 calories Toasted Sesame Seed KernelsVS Sunflower Seeds

Weight per 100 calories

Toasted Sesame Seed Kernels
17.6g
Sunflower Seeds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Toasted Sesame Seed Kernels or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Toasted Sesame Seed Kernels
11%
72%
17%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.73%8.47g
Fat
9.1%8.8g
8.47 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
3.7%1.2g
Saturated Fat
2.4%0.76g
1.2 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
4%0.064g
Omega 3
0.64%0.01g
0.064 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.4%3.64g
Omega 6
23.2%3.95g
3.64 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.53%4.6g
Carbohydrate
2.63%3.42g
4.6 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.12%0.085g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.085 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
7.84%3g
Fiber
3.88%1.47g
3 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.34%3g
Protein
6.35%3.56g
3 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.059%0.53μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0.53 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
17.7%0.21mg
Vitamin B1
21%0.25mg
Thiamine
0.21 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
6.32%0.082mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.082 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
6%0.96mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.96 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.4%0.12mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.12 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
2%0.026mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.026 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
4.23%17μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
17 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
0.29%0.044mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.044 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.3%23mg
Calcium
1.34%13.4mg
23 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.6%0.26mg
Copper
34.2%0.31mg
0.26 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
17%1.37mg
Iron
11.2%0.9mg
1.37 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.5%61mg
Magnesium
13.3%55.7mg
61 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
14.5%0.33mg
0.25 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
19.5%137mg
Phosphorus
16%113mg
137 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
2.1%71.6mg
Potassium
3.25%110mg
71.6 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
11%6.07μg
Selenium
16.5%9.08μg
6.07 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.46%6.88mg
Sodium
0.1%1.54mg
6.88 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
16.4%1.8mg
Zinc
7.8%0.86mg
1.8 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.024%0.88g
Water
0.022%0.81g
0.88 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Toasted Sesame Seed Kernels vs Sunflower Seeds:
Comparing minerals per 100 calories for Toasted Sesame Seed Kernels vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: