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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	276% 3.6mg	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	269% 1075μg	110% 440μg	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	789% 118mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	2057% 18.5mg	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	215% 17.2mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	485% 11mg	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	748% 5239mg	408% 2853mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	62.4% 2123mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	320% 35mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.57% 21.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 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.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Omega 6 and 9.1 times more Sugars than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per one pound.