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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	97% 2808kcal	99% 2862kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	286% 278g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	128% 41g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	74.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	673% 114g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	41% 53.2g	130g per day for Men 19-50 years
Sugars	NA	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	0.44% 0.32g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	137% 52g	138% 52.6g	38g per day for Men 19-50 years
Protein	139% 78g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	123% 1.47mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	140% 1.8mg	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	270% 1080μg	130% 522μg	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	NA	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	26% 259mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	706% 6.35mg	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	386% 31mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	373% 1565mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	284% 6.53mg	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	750% 5253mg	432% 3025mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	278% 30.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Sunflower Seeds has 3.2 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried 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 Toasted Sunflower Seeds vs Sesame Seed Kernels:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Potassium than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Sesame Seed Kernels contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Omega 6 and 1.8 times more Carbohydrate than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 1.5 times more Saturated Fat and 3.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.