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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	42.2% 1224kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	29% 21g	1.3% 0.95g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	22.3% 0.29mg	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	118% 470μg	47.6% 191μg	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	5.95% 5.36mg	0% 0mg	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	303% 45.4mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	12.7% 127mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	321% 2.9mg	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	102% 8.18mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	123% 2.83mg	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% 1322mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.27% 9.92g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sunflower Seed Butter have 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 91.6 times more Vitamin E than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 22.7 times more Vitamin B1 and 2.9 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 7 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 1.5 times more Manganese, 1.4 times more Potassium and 3 times more Selenium than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 2 times more Calcium, 1.9 times more Iron, 13 times more Sodium and 2.1 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Sesame Seed Kernels contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 22 times more Sugars than Toasted Sesame Seed Kernels.
• While 7 oz of Toasted Hulled Sesame Seed Kernels contain 1.4 times more Saturated Fat, 7.3 times more Omega 3, 2.1 times more Omega 6 and 3 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted Sesame Seed Kernels offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.