Comparing Nutrients in 5 ounces Whole Sesame Seeds VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Whole Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 812kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	31% 9.86g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.2g	26.2% 34g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	5.34% 3.87g	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	44% 16.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	45% 25g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Whole 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	93% 1.12mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	87.7% 1.14mg	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	34.4% 137μg	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1382mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	288% 2.6mg	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	258% 20.6mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	118% 498mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	130% 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	127% 892mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Sesame Seeds vs Roasted Sunflower Seeds:

• Dried Whole Sesame Seeds have 7.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 140.8 times more Vitamin B5, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dried Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Sesame Seeds vs Roasted Sunflower Seeds:

• Dried Whole Sesame Seeds have 13.9 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium and 1.5 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, 1.8 times more Potassium and 2.3 times more Selenium than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Whole Sesame Seeds have 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 9.1 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Dried Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.