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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	30.3% 877kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	63% 24g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	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	NA	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	289% 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	121% 9.65mg	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% 1641mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.19% 7.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted 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 Toasted Sunflower Seeds vs Toasted Sesame Seed Kernels:

• 5 ounces of Toasted Sunflower Seeds have 10.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Toasted Sesame Seed Kernels:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Potassium than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 2.3 times more Calcium, 2.7 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.8 times more Omega 6 than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 4.6 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.