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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	19.6% 567kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	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	20% 26g	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	NA	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	44.5% 17g	28% 10.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	24% 96μg	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	1.67% 0.25mg	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

	Toasted Sesame Seeds with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	97% 7.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	111% 774mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	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	39.2% 588mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Oil Roasted Sunflower Seed Kernels with Salt per 100 g

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

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

• 100 grams of Toasted Sesame Seeds with Salt have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Oil Roasted Sunflower Seed Kernels with Salt contain 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• 100 grams of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Toasted Sesame Seeds with Salt have 1.5 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 1.9 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Oil Roasted Sunflower Seed Kernels with Salt contain 1.5 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seeds with Salt have 4.5 times more Omega 3 and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels with Salt.
• While 100 g of Oil Roasted Sunflower Seed Kernels with Salt contain 1.7 times more Omega 6 and 6.5 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 grams.