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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	20.4% 592kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	63% 61.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	28.3% 9.06g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	% 0.74g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.31g	g per day for Men 19-50 years
Fiber	28% 10.6g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	36% 20g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	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	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	8.7% 87mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	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	47.4% 5.2mg	61% 6.73mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.1% 3.75g	3700g per day for Men 19-50 years

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 3.1 times more Vitamin B2, 23.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, 21.6 times more Vitamin E and more Vitamin K than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Sesame Seed Kernels have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Hulled Sesame Seed Kernels 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 Seed Kernels:

• 100 grams of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Selenium than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 1.5 times more Iron, 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.4 times more Omega 6, 2 times more Carbohydrate and 6.5 times more Sugars than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 1.3 times more Saturated Fat and 3.2 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.