Comparing Nutrients in 14 ounces Roasted Sesame Seeds VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	77.3% 2242kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	48.7% 47g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	NA	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	146% 55.6g	NA	38g per day for Men 19-50 years
Protein	120% 67.3g	286% 160g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	837% 10mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	219% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	46.4% 0.6mg	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	28.8% 115μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	393% 3925mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	1089% 9.8mg	632% 5.7mg	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	732% 58.6mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	336% 1413mg	342% 1437mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	242% 5.57mg	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	362% 2532mg	459% 3215mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	258% 28.4mg	386% 42.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.71% 26.2g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 5.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 3.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 54.1 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Vitamin B2 per 14 oz.
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sesame Seeds vs Partially Defatted Sesame Flour:

• Roasted Whole Sesame Seeds have 6.6 times more Calcium, 1.7 times more Copper and 1.8 times more Manganese than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.3 times more Phosphorus, 3.7 times more Sodium and 1.5 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Iron, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Whole Sesame Seeds have 1.5 times more Energy, 4 times more Fat, 4.1 times more Saturated Fat, 4.1 times more Omega 3 and 4.1 times more Omega 6 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.4 times more Carbohydrate and 2.4 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.