Comparing Nutrients in 14 ounces Flaxseed VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	73% 2119kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	5659% 91g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	79.5% 103g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	2.63% 1.9g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	285% 108g	177% 67g	38g per day for Men 19-50 years
Protein	130% 72.6g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	95% 381μg	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	2.65% 2.4mg	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	8.2% 1.23mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	101% 1012mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	643% 5.8mg	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	284% 22.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	246% 5.66mg	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	364% 2548mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.4 times more Iron, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 62.8 times more Omega 3, 3.2 times more Sugars and 1.6 times more Fiber than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.