Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Roasted Sunflower Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	58% 22g	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	21.7% 0.28mg	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	14.4% 57.5μg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	14% 139mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	314% 2.83mg	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	94% 7.54mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	120% 2.77mg	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	327% 2292mg	215% 1502mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	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	95% 10.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Low fat Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Low fat Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 8.2 times more Vitamin B9 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 23.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low fat Sesame Flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Low fat Sesame Flour:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Potassium than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 2.1 times more Calcium, 3.7 times more Iron, 2.6 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 28.5 times more Fat, 26 times more Saturated Fat, 6.3 times more Omega 3 and 53 times more Omega 6 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 1.5 times more Carbohydrate and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3