Comparing Nutrients in 14 ounces Toasted Sesame Seeds with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	77.6% 2250kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	177% 67g	90% 34g	38g per day for Men 19-50 years
Protein	120% 67.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	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	399% 4.8mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	95% 381μg	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	6.6% 0.99mg	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

	Toasted Sesame Seeds with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	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	386% 31mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	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	439% 3072mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	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	156% 2334mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sesame Seeds with Salt vs Sunflower Seeds:

• Hulled Sesame Seed Kernels, Toasted with Salt have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Hulled Sesame Seed Kernels, Toasted with Salt 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 Toasted Sesame Seeds with Salt vs Sunflower Seeds:

• Hulled Sesame Seed Kernels, Toasted with Salt have 1.7 times more Calcium, 1.5 times more Iron, 65.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hulled Sesame Seed Kernels, Toasted with Salt have 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 14 oz.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.