Comparing Nutrients in 1 pound Whole Sesame Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	89.6% 2599kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	69.8% 91g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	141% 53.5g	103% 39g	38g per day for Men 19-50 years
Protein	144% 80.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	469% 6.1mg	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	110% 440μg	257% 1030μg	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	7.06% 6.35mg	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	7.56% 1.13mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	442% 4423mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	385% 8.85mg	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	408% 2853mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 22.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Whole Sesame Seeds vs Sunflower Seeds:

• Dried Whole Sesame Seeds have 12.5 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 1.3 times more Manganese and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Potassium and 1.5 times more Selenium than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Whole Sesame Seeds have 1.6 times more Saturated Fat, 6.3 times more Omega 3 and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Dried Whole Sesame Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.