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

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sesame Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1252kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	37% 12g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	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	60% 23g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	116% 1.4mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	280% 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% 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	22.2% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	158% 12.6mg	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sesame Seed Kernels 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 Seed Kernels vs Toasted Sunflower Seeds:

• 7 ounces of Sesame Seed Kernels have 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels 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 Seed Kernels vs Toasted Sunflower Seeds:

• 7 ounces of Sesame Seed Kernels have 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Potassium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Toasted Sunflower Seeds contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Seed Kernels have 1.5 times more Saturated Fat and 3.3 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 1.8 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Fiber and Protein per seven ounces.