Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	86.4% 2504kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	14.3% 10.4g	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	0.38% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	% 9.92g	g per day for Men 19-50 years
Fiber	121% 46g	90% 34g	38g per day for Men 19-50 years
Protein	145% 81g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	411% 5.34mg	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	114% 456μg	225% 901μg	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	6.17% 5.56mg	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	44.5% 6.67mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	794% 7.14mg	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	316% 25.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	336% 7.74mg	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	378% 2647mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 20.9 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Iron, 5.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 1.7 times more Potassium and 1.5 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 2 times more Saturated Fat, 4.4 times more Omega 3 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Carbohydrate and 5.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.