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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.5% 565kcal	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	19.8% 25.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	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

	Roasted Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	24.5% 98μg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	99% 989mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	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	185% 14.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	84.8% 356mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	91% 638mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	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	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 2.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 136.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Roasted Whole Sesame Seeds 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 Roasted Sesame Seeds vs Oil Roasted Sunflower Seeds:

• Roasted Whole Sesame Seeds have 11.4 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Phosphorus and 2.3 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Whole Sesame Seeds have 4.5 times more Omega 3 and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Roasted Whole Sesame Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.