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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	201% 5820kcal	198% 5730kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	217% 69.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1257% 214g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	180% 235g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	4.14% 3g	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	311% 118g	38g per day for Men 19-50 years
Protein	345% 193g	317% 177g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	659% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	608% 7.9mg	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	243% 970μg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	975% 9750mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	4536% 41mg	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	1819% 146mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	836% 3510mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1070% 24.6mg	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	899% 6290mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	138% 4680mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	705% 77.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.27% 47g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B3, 140.8 times more Vitamin B5, 2.4 times more Vitamin B9, 104.4 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 7.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 1 kilogram of Roasted Sunflower Seeds has 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 13.9 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Omega 6 and 9.1 times more Sugars than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per one kilogram.