Comparing Nutrients in 500 calories Sunflower Seed Butter VS Toasted Sesame Seed Kernels

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Toasted Sesame Seed Kernels: 88.2g

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

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Toasted Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	17.7% 23g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	0.58% 0.42g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	39.2% 15g	38g per day for Men 19-50 years
Protein	25% 14g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	9.9% 0.13mg	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	48% 192μg	21% 84.7μg	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	2.43% 2.2mg	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	124% 18.5mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	5.2% 52mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	143% 1.3mg	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	41.7% 3.34mg	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	72.6% 305mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	54.7% 1.26mg	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	77% 540mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	82% 9.02mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.12% 4.4g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Toasted Sesame Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Toasted Sesame Seed Kernels?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Toasted Sesame Seed Kernels:

• 500 calories of Sunflower Seed Butter have 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 84.1 times more Vitamin E than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 24.7 times more Vitamin B1 and 3.1 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 500 calories of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin B6 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Toasted Sesame Seed Kernels:

• 500 calories of Sunflower Seed Butter have 1.3 times more Manganese, 1.3 times more Potassium and 2.8 times more Selenium than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 2.2 times more Calcium, 2.1 times more Iron, 1.3 times more Phosphorus and 2.3 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Sesame Seed Kernels contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 20.2 times more Sugars than Toasted Sesame Seed Kernels.
• While 500 kcal of Toasted Hulled Sesame Seed Kernels contain 1.6 times more Saturated Fat, 7.9 times more Omega 3, 2.3 times more Omega 6 and 3.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3