Comparing Nutrients in 1 kilogram Roasted Sesame Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	195% 5650kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 25g	g per day for Men 19-50 years
Fiber	368% 140g	226% 86g	38g per day for Men 19-50 years
Protein	303% 170g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	669% 8.03mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	617% 8mg	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	245% 980μg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	989% 9890mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2744% 24.7mg	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	1845% 148mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	848% 3560mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	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	911% 6380mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	651% 71.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 22.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sesame Seeds vs Sunflower Seeds:

• Roasted Whole Sesame Seeds have 12.7 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Potassium and 1.5 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Whole Sesame Seeds have 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Roasted Whole Sesame Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 1 kg.
• Both Roasted Whole Sesame Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.