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

Macros Ratio

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

Macro Nutrients

	Toasted Sesame Seeds with Salt	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	38.8% 1125kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	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	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	88.3% 33.5g	60% 23g	38g per day for Men 19-50 years
Protein	60% 33.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Toasted Sunflower Seed Kernels with Salt	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	199% 2.4mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	47.6% 191μg	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	3.3% 0.5mg	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

	Toasted Sesame Seeds with Salt	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	193% 15.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	219% 1536mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.054% 2g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Toasted Sesame Seeds with Salt vs Toasted Sunflower Seed Kernels with Salt:

• 7 ounces of Toasted Sesame Seeds with Salt have 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels with Salt.
• While 7 oz of Toasted Sunflower Seed Kernels with Salt contain 10.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sesame Seeds with Salt vs Toasted Sunflower Seed Kernels with Salt:

• 7 ounces of Toasted Sesame Seeds with Salt have 2.3 times more Calcium, 2.7 times more Magnesium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels with Salt.
• While 7 oz of Toasted Sunflower Seed Kernels with Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Selenium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Toasted Sunflower Seed Kernels with Salt contain similar levels of Iron, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sesame Seeds with Salt have 4.6 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Toasted Sunflower Seed Kernels with Salt.
• While 7 oz of Toasted Sunflower Seed Kernels with Salt contain 1.8 times more Omega 6 than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Toasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Protein per seven ounces.