Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Sunflower Seed Butter	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	30% 875kcal	27.6% 801kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	28% 36.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	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	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	52.2% 20g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	87.4% 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	84% 336μg	34.7% 139μg	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	4.25% 3.83mg	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	216% 32.4mg	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

	Sunflower Seed Butter	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	389% 3.5mg	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	73% 5.84mg	262% 21mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	154% 3.54mg	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	135% 944mg	129% 904mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Roasted Sesame Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sunflower Seed Butter have 1.5 times more Vitamin B3, 22.9 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 15.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 1.2 times more Potassium and 3 times more Selenium than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 15.5 times more Calcium, 1.5 times more Copper, 3.6 times more Iron and 1.5 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Sesame Seeds contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Whole Sesame Seeds contain 1.4 times more Saturated Fat, 7.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.