Comparing Nutrients in 14 ounces Toasted Sesame Seed Kernels VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77.6% 2250kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	177% 67g	111% 42g	38g per day for Men 19-50 years
Protein	120% 67.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	399% 4.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sesame Seed Kernels versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sesame Seed Kernels have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• 14 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sesame Seed Kernels have 1.5 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Oil Roasted Sunflower Seeds contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sesame Seed Kernels have 4.5 times more Omega 3 and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6 and 6.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 ounces.