Comparing Nutrients in 100 grams Sunflower Seed Butter VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Sunflower Seed Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	21.3% 617kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	63% 61.2g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	28.3% 9.06g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	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	18% 23.3g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	0% 0g	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	% 0g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0.31g	g per day for Men 19-50 years
Fiber	15% 5.7g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	59.3% 237μg	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	3% 2.7mg	0% 0mg	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	153% 23mg	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

	Sunflower Seed Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	6.4% 64mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	51.5% 4.12mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	95% 666mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	61% 6.73mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.1% 3.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Sesame Seed Kernels per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter 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 Sunflower Seed Butter vs Sesame Seed Kernels:

• 100 grams of Sunflower Seed Butter have 1.8 times more Vitamin B2, 4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 13.6 times more Vitamin E than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 13.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sesame Seed Kernels provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sunflower Seed Butter have 1.4 times more Manganese, 1.6 times more Potassium and 3 times more Selenium than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 1.5 times more Iron, 15.7 times more Sodium and 1.4 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sesame Seed Kernels contain similar levels of Calcium, Copper, Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 2 times more Carbohydrate and 22 times more Sugars than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 1.9 times more Saturated Fat, 5.3 times more Omega 3, 2.6 times more Omega 6 and 2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sesame Seed Kernels offer comparable quantities of Energy, Fat and Protein per 100 grams.