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

Weight per 300 calories

• Roasted Sesame Seeds: 53g
• Roasted Sunflower Seeds: 51.5g

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

Which food has more nutrients per 300 calories - Roasted Sesame Seeds or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	19.6% 7.43g	15% 5.72g	38g per day for Men 19-50 years
Protein	16% 9g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	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	35.5% 0.43mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	32% 0.41mg	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	13% 52μg	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.5% 525mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	105% 0.94mg	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	98% 7.84mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	47.3% 1.1mg	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	48.4% 339mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.84mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.047% 1.75g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 7.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 134 times more Vitamin B5 and 2.3 times more Vitamin B9 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Roasted Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Roasted Whole Sesame Seeds have 14.6 times more Calcium, 1.4 times more Copper, 4 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Selenium than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Sesame Seeds have 1.3 times more Saturated Fat, 5.4 times more Omega 3 and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Roasted Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.