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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	88.4% 2563kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	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	167% 63.5g	132% 50.3g	38g per day for Men 19-50 years
Protein	137% 77g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	304% 3.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	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	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	449% 4486mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	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	837% 67mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	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	413% 2894mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	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	295% 32.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 7.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 138 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Roasted 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 Roasted Sesame Seeds vs Roasted Sunflower Seeds:

• Roasted Whole Sesame Seeds have 14.1 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium and 1.4 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 Roasted Whole Sesame Seeds.
• Both Roasted 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:

• Roasted Whole Sesame Seeds have 1.3 times more Saturated Fat, 5.3 times more Omega 3 and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Roasted Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.