Comparing Nutrients in 14 ounces Sesame Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sesame Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72% 2088kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	152% 147g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	64.4% 20.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	373% 63.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	218% 122g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	888% 10.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.3% 1.14mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	332% 53mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	233% 11.6mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	30.8% 123μg	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	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	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	753% 60.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	341% 1433mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	458% 3203mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	385% 42.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 25.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B5, 5.3 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both High fat Sesame Flour 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 Sesame Flour vs Roasted Sunflower Seeds:

• High fat Sesame Flour has 2.3 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Manganese, 1.4 times more Phosphorus and 2 times more Potassium than High fat Sesame Flour.
• Both High fat Sesame Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• High fat Sesame Flour has 4.1 times more Omega 3 and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat and 2.1 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Carbohydrate per 14 oz.
• Both High fat Sesame Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.