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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	40.5% 1175kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	56% 18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	294% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.19% 0.14g	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	% 1.47g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.62g	g per day for Men 19-50 years
Fiber	55.4% 21g	60.6% 23g	38g per day for Men 19-50 years
Protein	71% 40g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	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	53% 0.64mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	61% 0.79mg	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	116% 464μg	57% 228μg	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	2.43% 2.2mg	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	481% 72mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	17.3% 173mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	309% 2.78mg	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	106% 8.5mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	124% 2.86mg	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	323% 2260mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	121% 13.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sesame Seed Kernels per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Vitamin B2, 23.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, 21.6 times more Vitamin E and more Vitamin K than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Sesame Seed Kernels:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Selenium than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 1.5 times more Iron, 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Omega 6, 2 times more Carbohydrate and 6.5 times more Sugars than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 1.3 times more Saturated Fat and 3.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per seven ounces.