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

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

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

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

• Toasted Hulled 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 Seed Kernels.
• While 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 Hulled Sesame Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Hulled Sesame Seed Kernels have 4.5 times more Omega 3 and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While 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 Hulled Sesame Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Toasted Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.