Comparing Nutrients in 14 ounces Sunflower Seeds VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Sunflower Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	373% 63.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	81.3% 106g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	147% 82.5g	218% 122g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sesame Flour	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	490% 5.87mg	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	332% 53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	233% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	46.4% 0.6mg	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	225% 901μg	30.8% 123μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sesame Flour	Recommended Dietary Allowance
Calcium	31% 310mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	670% 6.03mg	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	260% 21mg	753% 60.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	341% 1433mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	257% 5.9mg	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	374% 2619mg	458% 3203mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	385% 42.3mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.097% 3.57g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B2, 8.8 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• While High fat Sesame Flour contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Sesame Flour:

• Dried Sunflower Seed Kernels have 1.3 times more Manganese and 1.5 times more Potassium than High fat Sesame Flour.
• While High fat Sesame Flour contains 2 times more Calcium, 2.9 times more Iron, 4.6 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and High fat Sesame Flour have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Fat and 1.4 times more Omega 6 than High fat Sesame Flour.
• While High fat Sesame Flour contains 4.7 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and High fat Sesame Flour have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dried Sunflower Seed Kernels as well as High fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.