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

Weight per 300 calories

• Roasted Sesame Seeds: 53g
• Toasted Sunflower Seeds: 48.5g

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 Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	19.6% 7.43g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	16% 9g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Toasted 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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.5% 525mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.84mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.047% 1.75g	0.013% 0.48g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 2.7 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 126.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Roasted Whole Sesame Seeds as well as Toasted 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 Toasted Sunflower Seeds:

• Roasted Whole Sesame Seeds have 19 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Phosphorus than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Sesame Seeds have 1.2 times more Saturated Fat, 5 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Roasted Whole Sesame Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.