Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	38.3% 50g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	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	41.4% 15.7g	NA	38g per day for Men 19-50 years
Protein	49% 27.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	16.6% 0.22mg	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	10.3% 41μg	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	2.2% 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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	226% 2.03mg	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	67.3% 5.4mg	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	86.5% 2mg	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	234% 1637mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.25% 9.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Partially Defatted Sesame Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B5, 5.3 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 23.9 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Partially Defatted Sesame Flour have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Partially Defatted Sesame Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus and 2 times more Potassium than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 2.1 times more Calcium, 3.8 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 4.2 times more Fat, 3.2 times more Saturated Fat and 6.5 times more Omega 6 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.3 times more Omega 3, 1.5 times more Carbohydrate and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.