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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Flaxseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sesame Seeds with Salt versus 14 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Toasted Sesame Seeds with Salt have 1.4 times more Iron, 1.2 times more Phosphorus, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• While 14 oz of Flaxseed contain 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Flaxseed contain similar levels of Copper and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sesame Seeds with Salt have 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• While 14 oz of Flaxseed contain 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.
• Both Toasted Sesame Seeds with Salt and Flaxseed offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.