Comparing Nutrients in 14 ounces Sunflower Seeds VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Sunflower Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Energy	80% 2318kcal	78% 2262kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	80% 104g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	97% 37g	38g per day for Men 19-50 years
Protein	147% 82.5g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Whole Tahini	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	490% 5.87mg	424% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	147% 23.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	45.5% 0.59mg	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	225% 901μg	97% 389μg	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	6.17% 5.56mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	31% 310mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	714% 6.42mg	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	260% 21mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	251% 5.8mg	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	374% 2619mg	426% 2985mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Raw Whole Tahini:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Raw Whole Tahini:

• Dried Sunflower Seed Kernels have 2.1 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese and 1.6 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 5.4 times more Calcium and 8.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Whole Tahini contains 1.5 times more Saturated Fat, 6.1 times more Omega 3 and 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.