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

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sesame Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	NA	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	204% 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	85% 6.8mg	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% 1158mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	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	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Sesame Seed Kernels versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Sesame Seed Kernels have 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sesame Seed Kernels have 1.5 times more Saturated Fat and 3.3 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 and 1.8 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.