Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Raw Whole Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	197% 5700kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	28% 9g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	907% 14.5g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	448% 583g	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	318% 178g	217% 121g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	598% 7.8mg	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	245% 980μg	238% 950μg	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	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Raw Whole Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	420% 4200mg	1633% 16330mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	122% 1.1mg	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	314% 25mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	748% 3140mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	657% 15mg	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	1074% 7520mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	626% 21300mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Sisymbrium Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Whole Tahini versus 1 kg of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Whole Tahini vs Sisymbrium Seeds:

• 1 kilogram of Raw Whole Tahini has 6.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Sisymbrium Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Raw Whole Tahini as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Sisymbrium Seeds:

• 1 kilogram of Raw Whole Tahini has 14.7 times more Copper, 22.8 times more Iron, 125.3 times more Phosphorus and 15.5 times more Zinc than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 3.9 times more Calcium, 3.3 times more Magnesium and 5.1 times more Potassium than Raw Whole Tahini.
• Both Raw Whole Tahini and Sisymbrium Seeds contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 1.8 times more Energy, 10.4 times more Fat, 7.5 times more Saturated Fat, 36.1 times more Omega 6 and 1.5 times more Protein than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 4 times more Omega 3 and 2.2 times more Carbohydrate than Raw Whole Tahini.