Comparing Nutrients in 100 grams Sesame Seed Kernels VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.02% 11.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3.77% 2.73g	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	0.097% 0.07g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	62% 0.8mg	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	28.8% 115μg	59.3% 237μg	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	0% 0mg	1.56% 1.4mg	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	11.2% 1.68mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	203% 1.83mg	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	79.5% 6.36mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	92% 2.1mg	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	95% 667mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	61% 6.73mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.75g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 6.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 15.5 times more Vitamin E and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 1.7 times more Iron, 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Fat, 1.7 times more Saturated Fat and 3.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 100 g.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.