Comparing Nutrients in 1 kilogram Sesame Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	218% 6310kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	631% 612g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	283% 91g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	164% 2.63g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1484% 252g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	154% 200g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	36% 26g	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	0.97% 0.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	% 25g	g per day for Men 19-50 years
Fiber	305% 116g	226% 86g	38g per day for Men 19-50 years
Protein	365% 205g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	1035% 13.5mg	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	288% 1150μg	568% 2270μg	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	15.6% 14mg	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	112% 17mg	2345% 352mg	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

	Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1556% 14mg	2000% 18mg	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	795% 63.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	821% 3450mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	626% 14.4mg	848% 19.5mg	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	953% 6670mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	612% 67.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	1% 37.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 20.9 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Iron, 5.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 1.7 times more Potassium and 1.5 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hulled Sesame Seed Kernels have 2 times more Saturated Fat, 4.4 times more Omega 3 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Carbohydrate and 5.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 1 kg.
• Both Dried Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.