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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	93% 2685kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	91% 118g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	202% 76.7g	38g per day for Men 19-50 years
Protein	162% 91g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	39.5% 395mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toasted Sesame Seed Kernels per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 1.5 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Omega 6 and 6.5 times more Sugars than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 4.5 times more Omega 3 and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one pound.