Comparing Nutrients in 7 ounces Sesame Butter VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sesame Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1163kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	37% 12g	32g per day for Men 19-50 years
Omega 3	47.8% 0.76g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	256% 43.4g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	28.7% 11g	60% 23g	38g per day for Men 19-50 years
Protein	64% 36g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	123% 1.6mg	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	49.6% 198μg	118% 472μg	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	0% 0mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	191% 1905mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	929% 8.36mg	404% 3.64mg	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	476% 38mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	171% 718mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	182% 4.2mg	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	187% 1308mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	128% 70.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sesame Butter versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sesame Butter vs Toasted Sunflower Seeds:

• 7 ounces of Sesame Butter have 1.6 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 135.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Sesame Butter paste.
• Both Sesame Butter and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both Sesame Butter paste as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sesame Butter vs Toasted Sunflower Seeds:

• 7 ounces of Sesame Butter have 16.8 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus than Sesame Butter paste.
• Both Sesame Butter and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Butter have 4.9 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6 and 2.1 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.