Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	198% 5730kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	158% 206g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	NA	NA	g per day for Men 19-50 years
Fiber	311% 118g	303% 115g	38g per day for Men 19-50 years
Protein	317% 177g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	619% 8.05mg	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	595% 2380μg	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	16.7% 2.5mg	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

	Whole Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	975% 9750mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Whole Sesame Seeds has 2.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 141.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Sesame Seeds has 17.1 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium and 1.5 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Phosphorus than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 4.8 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Omega 6 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per one kilogram.