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

Macros Ratio

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

Macro Nutrients

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.7% 1121kcal	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	39.3% 51g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.8g	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

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	48.6% 194μg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	196% 1963mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	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	366% 29.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	181% 1266mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	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	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 7.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 138 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Roasted Whole Sesame Seeds 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 Roasted Sesame Seeds vs Roasted Sunflower Seeds:

• Roasted Whole Sesame Seeds have 14.1 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Sesame Seeds have 1.3 times more Saturated Fat, 5.3 times more Omega 3 and 1.3 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 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Roasted Whole Sesame Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.