Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1252kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	7.47% 5.4g	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	0.19% 0.14g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	58% 22g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Roasted 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	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	57% 228μg	118% 470μg	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	22.2% 3.33mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	404% 3.63mg	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	158% 12.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	189% 1324mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 6.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 15.5 times more Vitamin E and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 1.7 times more Iron, 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Fat, 1.7 times more Saturated Fat and 3.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.