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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	93% 1.12mg	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	62.4% 10mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	86% 1.1mg	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	34.4% 137μg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	643% 5.8mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	152% 3.5mg	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	127% 892mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	19.5% 663mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Whole Sesame Seeds per 5 oz

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

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

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

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

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 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.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Omega 6 and 9.1 times more Sugars than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per five ounces.