Comparing Nutrients in 1 pound Whole Sesame Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.6% 2599kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	84% 109g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	17% 12.4g	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	141% 53.5g	132% 50.3g	38g per day for Men 19-50 years
Protein	144% 80.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	281% 3.65mg	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	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	442% 4423mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Whole Sesame Seeds have 7.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 140.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Dried Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Whole Sesame Seeds have 13.9 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Whole Sesame Seeds have 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 9.1 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Dried Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.