Comparing Nutrients in 14 ounces Tahini VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	81.4% 2362kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	540% 92g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	15% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	116% 44g	38g per day for Men 19-50 years
Protein	120% 67.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	245% 3.2mg	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	97% 389μg	235% 941μg	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	0% 0mg	6.17% 5.56mg	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	6.6% 0.99mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	169% 1691mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	710% 6.4mg	807% 7.26mg	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	444% 35.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	364% 8.37mg	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	415% 2905mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tahini vs Roasted Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 11.5 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tahini vs Roasted Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 6.1 times more Calcium, 2.4 times more Iron and 38.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sesame Butter from Roasted Kernels have 1.4 times more Saturated Fat and 5.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 5.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.