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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	81% 2350kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	79.5% 103g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.63% 1.9g	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% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	177% 67g	38g per day for Men 19-50 years
Protein	142% 79.6g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	44.6% 0.58mg	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	232% 929μg	95% 381μg	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	4.85% 4.37mg	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	961% 144mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	34.5% 345mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	643% 5.8mg	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	212% 17mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	246% 5.66mg	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	646% 4521mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 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 Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 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.
• 14 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 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.
• Both Oil Roasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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