Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Whole Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	198% 5730kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	179% 233g	130g per day for Men 19-50 years
Sugars	4.14% 3g	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	311% 118g	150% 57g	38g per day for Men 19-50 years
Protein	317% 177g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	423% 5.5mg	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	243% 970μg	593% 2370μg	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	30% 27mg	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	16.7% 2.5mg	1526% 229mg	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

	Whole Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	975% 9750mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1774% 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	1819% 146mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	901% 20.7mg	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	899% 6290mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Whole Sesame Seeds has 14.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B3, 23.4 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C and 91.6 times more Vitamin E than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin C and Vitamin E
• Both Dried Whole Sesame Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Sesame Seeds has 15.2 times more Calcium, 2.6 times more Copper, 3.5 times more Iron and 1.6 times more Zinc than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3 times more Selenium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Sunflower Seed Butter contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 1.5 times more Saturated Fat, 7.5 times more Omega 3, 2.2 times more Omega 6 and 2.1 times more Fiber than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 35.1 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.