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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	40.5% 1175kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	43% 14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	250% 42.4g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.82% 0.6g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	71% 40g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	121% 1.57mg	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	48% 192μg	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	3.3% 0.5mg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	27.3% 929mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.25% 9.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 138.8 times more Vitamin B5, 2.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 2.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Phosphorus and 2.3 times more Selenium than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 11.2 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Whole Sesame Seeds contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Omega 6 and 10.4 times more Sugars than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 4.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.