Comparing Nutrients in 1 kilogram Flaxseed VS Toasted Sesame Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	184% 5340kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	14258% 228g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	200% 260g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	6.62% 4.8g	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	0% 0g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	445% 169g	38g per day for Men 19-50 years
Protein	327% 183g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	240% 960μg	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	6.67% 6mg	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	20.7% 3.1mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	255% 2550mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	1619% 14.6mg	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	716% 57.3mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	620% 14.3mg	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	917% 6420mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	392% 5880mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	930% 102mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.4 times more Iron, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 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.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 kg.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.