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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	28.4% 825kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	28.4% 37g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	0.94% 0.68g	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	63% 24g	38g per day for Men 19-50 years
Protein	49% 27.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	16% 0.21mg	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% 136μg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	9.92% 99mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	229% 2.07mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	88% 2.02mg	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	157% 1097mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.19% 7.1g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 10.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 11.4 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.9 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 1.9 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 1.6 times more Omega 6 and 5.7 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.3 times more Saturated Fat, 5.3 times more Omega 3 and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.