Comparing Nutrients in 100 grams Sisymbrium Seeds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Sisymbrium Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	11% 318kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	63% 61.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	28.3% 9.06g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	0.097% 0.07g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	NA	30.5% 11.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Sesame Seed Kernels	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	16% 0.19mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	30.8% 0.4mg	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	23.8% 95μg	28.8% 115μg	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	34% 30.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	163% 1633mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	156% 1.4mg	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	1.38% 0.11mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	74.8% 314mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	62.6% 1.44mg	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	0.86% 6mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	6.13% 92mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	61% 6.73mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.1% 3.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Sesame Seed Kernels per 100 g

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

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

• 100 grams of Sisymbrium Seeds have 4.7 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 3.7 times more Vitamin B1 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Sesame Seed Kernels provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Sisymbrium Seeds have 27.2 times more Calcium, 5.8 times more Potassium and 2 times more Sodium than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 12.7 times more Copper, 57.8 times more Iron, 111.2 times more Phosphorus and 22.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Sesame Seed Kernels contain similar levels of Magnesium and Manganese per 100 grams.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sisymbrium Seeds have 5.5 times more Omega 3 and 5 times more Carbohydrate than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 2 times more Energy, 13.3 times more Fat, 10 times more Saturated Fat, 44.1 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.