Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Roasted Sunflower Seeds	Sesame Flour	Recommended Dietary Allowance
Energy	201% 5820kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	382% 371g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	162% 52g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	939% 160g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	205% 266g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	550% 308g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	2237% 27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	836% 134mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	117% 1.52mg	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	593% 2370μg	77.5% 310μg	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	15.6% 14mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sesame Flour	Recommended Dietary Allowance
Calcium	70% 700mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1689% 15mg	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	475% 38mg	1896% 152mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	860% 3610mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	647% 15mg	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	1650% 11550mg	1153% 8070mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	124% 4230mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	970% 107mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Sesame Flour per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 25.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Sesame Flour provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus and 2 times more Potassium than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 2.3 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Fat and 2.1 times more Omega 6 than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 4.1 times more Omega 3 and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Sesame Flour offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one kilogram.