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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	97% 2808kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	91% 118g	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	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	137% 52g	202% 76.7g	38g per day for Men 19-50 years
Protein	139% 78g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	NA	7.56% 1.13mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	26% 259mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	54% 1842mg	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	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.61% 22.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Toasted Sesame Seed Kernels:

• 1 pound of Toasted Sunflower Seeds has 10.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Toasted Sesame Seed Kernels:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Potassium than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 2.3 times more Calcium, 2.7 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Omega 6 than Toasted Sesame Seed Kernels.
• While 1 lb of Toasted Hulled Sesame Seed Kernels contains 4.6 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one pound.