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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toasted Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	383% 65g	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	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	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	58% 22g	38g per day for Men 19-50 years
Protein	60% 33.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	199% 2.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	279% 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% 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	3.3% 0.5mg	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

	Toasted Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	193% 15.4mg	94% 7.54mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	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	5.16% 77.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Toasted Hulled Sesame Seed Kernels have 11.4 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted 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 Toasted Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Toasted Hulled Sesame Seed Kernels have 1.9 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 1.9 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, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Toasted Hulled Sesame Seed Kernels have 1.3 times more Saturated Fat, 5.3 times more Omega 3 and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6 and 5.7 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Toasted 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.