Comparing Nutrients in 1 pound Sunflower Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	91% 2649kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	91% 118g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3% 2.18g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	202% 76.7g	38g per day for Men 19-50 years
Protein	168% 94g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	51% 0.66mg	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	257% 1030μg	109% 435μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	7.56% 1.13mg	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

	Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	35.4% 354mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	734% 6.6mg	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	298% 24mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	281% 6.47mg	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	428% 2994mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.61% 22.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.7 times more Calcium, 1.5 times more Iron, 4.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 5.5 times more Sugars and 1.2 times more Protein than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.