Comparing Nutrients in 14 ounces Low fat Sesame Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Low fat Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	355% 199g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	832% 10mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	217% 11mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.4% 0.56mg	411% 5.34mg	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	28.8% 115μg	225% 901μg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low fat Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 591mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	628% 5.66mg	794% 7.14mg	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	705% 56.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	319% 1341mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	336% 7.74mg	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	429% 3004mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Low fat Sesame Flour has 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 9.5 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Low fat Sesame Flour vs Sunflower Seeds:

• Low fat Sesame Flour has 1.9 times more Calcium, 2.7 times more Iron, 4.3 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.4 times more Manganese and 1.6 times more Potassium than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low fat Sesame Flour has 1.8 times more Carbohydrate and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 29.4 times more Fat, 22.2 times more Saturated Fat, 5.5 times more Omega 3 and 37.3 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.