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

Macros Ratio

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

Macro Nutrients

	Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 2.37g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	28.8% 115μg	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.75g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B2, 23.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 21.6 times more Vitamin E and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Hulled Sesame Seed Kernels have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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 Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Hulled Sesame Seed Kernels have 1.3 times more Saturated Fat and 3.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Omega 6, 2 times more Carbohydrate and 6.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 100 g.
• Both Dried Hulled Sesame Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.