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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	45% 17g	38g per day for Men 19-50 years
Protein	60% 33.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	205% 2.67mg	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	113% 450μg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Toasted Hulled Sesame Seed Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Toasted Hulled Sesame Seed Kernels have 1.7 times more Calcium, 1.5 times more Iron, 4.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Hulled Sesame Seed Kernels have 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 7 oz.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.