Comparing Nutrients in 1 pound Partially Defatted Sesame Meal VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Partially Defatted Sesame Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	88.7% 2572kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	137% 77g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	973% 11.7mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	255% 12.7mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	276% 3.6mg	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	34% 136μg	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69.4% 694mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	909% 8.2mg	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	825% 66mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	281% 6.47mg	410% 9.43mg	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	502% 3511mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	54% 1842mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Meal VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Partially Defatted Sesame Meal vs Oil Roasted Sunflower Seeds:

• 1 pound of Partially Defatted Sesame Meal has 8 times more Vitamin B1 and 3.1 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Vitamin B5, 5.4 times more Vitamin B6 and 7.8 times more Vitamin B9 than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Partially Defatted Sesame Meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Partially Defatted Sesame Meal vs Oil Roasted Sunflower Seeds:

• 1 pound of Partially Defatted Sesame Meal has 1.8 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Manganese and 1.5 times more Phosphorus than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Oil Roasted Sunflower Seeds contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Partially Defatted Sesame Meal has 4.5 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Omega 6 than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one pound.