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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Sunflower Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	40% 1159kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Sesame Seeds with Salt	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	245% 2.94mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	3.3% 0.5mg	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

	Sunflower Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.27% 9.92g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 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 Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.7 times more Calcium, 1.5 times more Iron, 65.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 5.5 times more Sugars and 1.2 times more Protein than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 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.
• Both Dried Sunflower Seed Kernels and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat and Omega 6 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.