Comparing Nutrients in 5 ounces Toasted Sesame Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	27.7% 804kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	63% 24g	32% 12g	38g per day for Men 19-50 years
Protein	43% 24g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	147% 1.9mg	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	34% 136μg	80.4% 322μg	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	2.2% 2mg	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	2.36% 0.35mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	229% 2.07mg	283% 2.55mg	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	138% 11mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	120% 2.76mg	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	157% 1097mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Sesame Seed Kernels vs Sunflower Seeds:

• Toasted Hulled Sesame Seed Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Toasted Sesame Seed Kernels vs Sunflower Seeds:

• Toasted Hulled Sesame Seed Kernels have 1.7 times more Calcium, 1.5 times more Iron, 4.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Hulled Sesame Seed Kernels have 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 5 oz.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.