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Comparing Nutrients in 100 grams Sesame Seed KernelsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

21.8%631kcal
Energy
20%584kcal
631 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
63%61.2g
Fat
53%51.5g
61.2 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
28.3%9.06g
Saturated Fat
14%4.46g
9.06 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
16.4%0.26g
Omega 3
3.75%0.06g
0.26 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
148%25.2g
Omega 6
136%23g
25.2 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
9.02%11.7g
Carbohydrate
15.4%20g
11.7 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.66%0.48g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.48 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.097%0.07g
Fructose
NA
≤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]
0.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.1g
Glucose
NA
0.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.31g
Sucrose
%2.5g
0.31 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
30.5%11.6g
Fiber
22.6%8.6g
11.6 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36.5%20.5g
Protein
37%20.8g
20.5 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.33%3μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
3 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.3%0.7mg
Vitamin B1
123%1.48mg
Thiamine
0.7 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
6.92%0.09mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.09 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
36.3%5.8mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
5.8 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.8%0.29mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.29 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B6
103%1.35mg
Pyridoxine
0.4 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
28.8%115μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
115 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.2%1.68mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.68 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6%60mg
Calcium
7.8%78mg
60 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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156%1.4mg
Copper
200%1.8mg
1.4 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
79.5%6.36mg
Iron
65.6%5.25mg
6.36 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
82%345mg
Magnesium
77.4%325mg
345 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
62.6%1.44mg
Manganese
84.8%1.95mg
1.44 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
95%667mg
Phosphorus
94%660mg
667 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%370mg
Potassium
19%645mg
370 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
62.5%34.4μg
Selenium
96%53μg
34.4 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.13%47mg
Sodium
0.6%9mg
47 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
61%6.73mg
Zinc
45.5%5mg
6.73 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.75g
Water
0.13%4.73g
3.75 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Sesame Seed Kernels vs Sunflower Seeds:
Comparing minerals per 100 grams for Sesame Seed Kernels vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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