Comparing Nutrients in 14 ounces Roasted Sesame Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Roasted Sesame Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	77.3% 2242kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	20.3% 3.45g	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	109% 142g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	120% 67.3g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	393% 3925mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	1089% 9.8mg	755% 6.8mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	336% 1413mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	341% 7.84mg	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	391% 2735mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	258% 28.4mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sesame Seeds versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Partially Defatted Sunflower Seed Flour contain 4 times more Vitamin B1, 1.6 times more Vitamin B3, 129.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Flour provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sesame Seeds vs Sunflower Seed Flour:

• 14 ounces of Roasted Sesame Seeds have 8.7 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Manganese, 7.1 times more Potassium and 1.4 times more Zinc than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Flour contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sesame Seeds have 1.7 times more Energy, 29.8 times more Fat, 48.7 times more Saturated Fat, 181.5 times more Omega 3, 23.8 times more Omega 6 and 2.7 times more Fiber than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Carbohydrate and 2.8 times more Protein than Roasted Whole Sesame Seeds.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3