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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	29% 839kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	28.4% 37g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	12.3% 123mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toasted Sesame Seed Kernels per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 1.5 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Omega 6 and 6.5 times more Sugars than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 4.5 times more Omega 3 and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.