Comparing Nutrients in 300 calories Toasted Sesame Seed Kernels VS Sunflower Seed Flour

Weight per 300 calories

• Toasted Sesame Seed Kernels: 53g
• Sunflower Seed Flour: 92g

Toasted Sesame Seed Kernels have 1.7 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Toasted Sesame Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	NA	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	23.5% 8.94g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	16% 8.97g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	53.3% 0.69mg	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	12.7% 50.8μg	51% 204μg	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	0% 0mg	1.33% 1.2mg	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	0.88% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	175% 1.58mg	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	51.5% 4.1mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	79% 1.8mg	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	58.5% 410mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	33% 18.2μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.19% 6.87g	3700g per day for Men 19-50 years

Toasted Sesame Seed Kernels VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Sunflower Seed Flour:

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 4.6 times more Vitamin B1, 2.3 times more Vitamin B3, 16.9 times more Vitamin B5, 9 times more Vitamin B6 and 4 times more Vitamin B9 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin B6
• Both Toasted Hulled Sesame Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sesame Seed Kernels vs Sunflower Seed Flour:

• 300 calories of Toasted Sesame Seed Kernels have 3.5 times more Potassium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.5 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 2.9 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Sunflower Seed Flour contain similar levels of Zinc per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sesame Seed Kernels have 17.1 times more Fat, 28 times more Saturated Fat, 104.4 times more Omega 3, 13.7 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.4 times more Carbohydrate and 4.9 times more Protein than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6