Comparing Nutrients in 300 calories Toasted Sesame Seed Kernels VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Toasted Sesame Seed Kernels: 53g
• Oil Roasted Sunflower Seeds: 50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	2.17% 1.58g	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% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	23.5% 8.94g	14% 5.37g	38g per day for Men 19-50 years
Protein	16% 8.97g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	33% 18.2μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Oil Roasted Sunflower Seeds:

• Toasted Hulled Sesame Seed Kernels have 3.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.8 times more Vitamin B5, 5.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 139.2 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Toasted Sesame Seed Kernels vs Oil Roasted Sunflower Seeds:

• Toasted Hulled Sesame Seed Kernels have 1.6 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium and 2.1 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Hulled Sesame Seed Kernels have 4.7 times more Omega 3 and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Omega 6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.