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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	204% 5920kcal	195% 5650kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	198% 257g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	368% 140g	38g per day for Men 19-50 years
Protein	358% 201g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted 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	267% 3.2mg	669% 8.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	286% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	617% 8mg	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	585% 2340μg	245% 980μg	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	87% 870mg	989% 9890mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	2744% 24.7mg	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	535% 42.8mg	1845% 148mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	848% 3560mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1085% 25mg	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	1627% 11390mg	911% 6380mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	651% 71.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.89% 33g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 136.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 2.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Sesame Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted 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 Oil Roasted Sunflower Seeds vs Roasted Sesame Seeds:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Phosphorus and 2.3 times more Selenium than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 11.4 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Sesame Seeds contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Omega 6 than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 4.5 times more Omega 3 and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Sesame Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one kilogram.