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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sesame Butter	Recommended Dietary Allowance
Energy	20.4% 592kcal	20.2% 586kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	22.3% 7.12g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.5% 24g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	36% 20g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	62.8% 0.82mg	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	58.5% 234μg	25% 100μg	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	1.22% 1.1mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sesame Butter	Recommended Dietary Allowance
Calcium	8.7% 87mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	468% 4.2mg	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	53.5% 4.3mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	110% 2.54mg	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	163% 1139mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.043% 1.6g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 133.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sesame Butter provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Sesame Butter have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus and 2.2 times more Selenium than Sesame Butter.
• While 100 g of Sesame Butter paste contain 11 times more Calcium, 2.3 times more Copper, 4.5 times more Iron, 2.9 times more Magnesium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sesame Butter contain similar levels of Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.6 times more Omega 6 and 1.9 times more Fiber than Sesame Butter.
• While 100 g of Sesame Butter paste contain 4.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sesame Butter offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 grams.