Comparing Nutrients in 1 pound Sesame Seed Kernels VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sesame Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	99% 2862kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	81.4% 106g	130g per day for Men 19-50 years
Sugars	3% 2.18g	66% 48g	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	0.44% 0.32g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 47.6g	g per day for Men 19-50 years
Fiber	138% 52.6g	68% 26g	38g per day for Men 19-50 years
Protein	166% 93g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	192% 2.5mg	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	130% 522μg	269% 1075μg	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	13.6% 12.2mg	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	51% 7.62mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	27.2% 272mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	805% 7.24mg	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	361% 29mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	409% 9.4mg	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	432% 3025mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Sesame Seed Kernels vs Sunflower Seed Butter:

• 1 pound of Sesame Seed Kernels has 13.2 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B2, 4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 13.6 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Sunflower Seed Butter provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Hulled Sesame Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sesame Seed Kernels vs Sunflower Seed Butter:

• 1 pound of Sesame Seed Kernels has 1.5 times more Iron, 15.7 times more Sodium and 1.4 times more Zinc than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Manganese, 1.6 times more Potassium and 3 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Sunflower Seed Butter contain similar levels of Calcium, Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sesame Seed Kernels has 1.9 times more Saturated Fat, 5.3 times more Omega 3, 2.6 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2 times more Carbohydrate and 22 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Protein per one pound.