Comparing Nutrients in 300 calories Whole Sesame Seeds VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Whole Sesame Seeds: 52.4g
• Oil Roasted Sunflower Seeds: 50.7g

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

Discover which food has more nutrients per 300 calories - Whole Sesame Seeds or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	66% 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	9.44% 12.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	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	16.3% 6.18g	14% 5.37g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	0.87% 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

	Whole Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 510mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	237% 2.14mg	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	95% 7.6mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	47% 329mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.76mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.066% 2.46g	0.021% 0.78g	3700g per day for Men 19-50 years

Whole Sesame Seeds VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Sesame Seeds or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Whole Sesame Seeds vs Oil Roasted Sunflower Seeds:

• 300 calories of Whole Sesame Seeds have 2.6 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 134.3 times more Vitamin B5, 2.3 times more Vitamin B9 and 140.7 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Whole Sesame Seeds 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 calories.

Comparing minerals per 300 calories for Whole Sesame Seeds vs Oil Roasted Sunflower Seeds:

• 300 calories of Whole Sesame Seeds have 11.6 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 1.2 times more Manganese and 1.5 times more Zinc than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Phosphorus and 2.2 times more Selenium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Oil Roasted Sunflower Seeds contain similar levels of Potassium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Sesame Seeds have 4.8 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Omega 6 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3