Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	213% 6190kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	200% 260g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	303% 115g	445% 169g	38g per day for Men 19-50 years
Protein	307% 172g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	112% 1.46mg	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	595% 2380μg	240% 960μg	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	NA	16.7% 2.5mg	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

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	57% 570mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1619% 14.6mg	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	851% 68mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	620% 14.3mg	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	1654% 11580mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	930% 102mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Toasted Sesame Seed Kernels per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 10.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Potassium than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 2.3 times more Calcium, 2.7 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Omega 6 than Toasted Sesame Seed Kernels.
• While 1 kg of Toasted Hulled Sesame Seed Kernels contains 4.6 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.