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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Whole Sesame Seeds: 52.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	66% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	9.44% 12.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.22% 0.16g	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	15% 5.72g	16.3% 6.18g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	9.95% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	12.7% 50.8μg	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	0.8% 0.72mg	0% 0mg	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	89.7% 13.5mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	237% 2.14mg	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	24.5% 1.96mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	43.8% 184mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	56% 1.3mg	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	85% 595mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.38% 5.76mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.066% 2.46g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Whole Sesame Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B3, 138.6 times more Vitamin B5, 2.4 times more Vitamin B9 and 102.8 times more Vitamin E than Whole Sesame Seeds.
• While 300 kcal of Dried Whole Sesame Seeds contain 7.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Whole Sesame Seeds.
• While 300 kcal of Dried Whole Sesame Seeds contain 14.1 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 1.5 times more Omega 6 than Whole Sesame Seeds.
• While 300 kcal of Dried Whole Sesame Seeds contain 1.4 times more Saturated Fat and 5.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3