Comparing Nutrients in 1 pound Roasted Sesame Seeds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	88.4% 2563kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	167% 63.5g	68% 26g	38g per day for Men 19-50 years
Protein	137% 77g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	111% 445μg	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	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	449% 4486mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	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	837% 67mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	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	413% 2894mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	861% 474μg	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	295% 32.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sesame Seeds 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 Roasted Sesame Seeds vs Sunflower Seed Butter:

• 1 pound of Roasted Sesame Seeds has 15.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B3, 22.9 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds 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 Roasted Sesame Seeds vs Sunflower Seed Butter:

• 1 pound of Roasted Sesame Seeds has 15.5 times more Calcium, 1.5 times more Copper, 3.6 times more Iron, 1.2 times more Manganese and 1.5 times more Zinc than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Butter contain similar levels of Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sesame Seeds has 1.4 times more Saturated Fat, 7.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Fiber than Sunflower Seed Butter.
• Both Roasted Sesame Seeds and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.