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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3.6% 2.62g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	44.5% 17g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	103% 1.35mg	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	56.8% 227μg	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	1.67% 0.25mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	7.8% 78mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Toasted Hulled Sesame Seed Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Toasted Hulled Sesame Seed Kernels have 1.7 times more Calcium, 1.5 times more Iron, 4.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Hulled Sesame Seed Kernels have 1.5 times more Saturated Fat, 6.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6 and Protein per 100 g.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.