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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.6% 2599kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	72% 93g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	144% 80.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	640% 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	270% 1080μg	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	NA	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

	Whole Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	442% 4423mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	924% 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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Whole Sesame Seeds has 2.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 141.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Whole Sesame Seeds has 17.1 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium and 1.5 times more Zinc than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Phosphorus than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sesame Seeds has 4.8 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Omega 6 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per one pound.