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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	19.5% 565kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	37% 14g	15% 5.7g	38g per day for Men 19-50 years
Protein	30.3% 17g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	42.3% 0.55mg	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	24.5% 98μg	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	3% 2.7mg	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	NA	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	99% 989mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	177% 1.6mg	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	185% 14.8mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	84.8% 356mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	90% 2.07mg	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	91% 638mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Sunflower Seed Butter per 100 g

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

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

• 100 grams of Roasted Sesame Seeds have 15.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 22.9 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• 100 grams of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Roasted Sesame Seeds have 15.5 times more Calcium, 1.5 times more Copper, 3.6 times more Iron, 1.2 times more Manganese and 1.5 times more Zinc than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 3 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Butter contain similar levels of Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sesame Seeds have 1.4 times more Saturated Fat, 7.3 times more Omega 3, 2.1 times more Omega 6 and 2.5 times more Fiber than Sunflower Seed Butter.
• Both Roasted Sesame Seeds and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.