Comparing Nutrients in 1 kilogram Tahini VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Energy	205% 5950kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	154% 200g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	245% 93g	226% 86g	38g per day for Men 19-50 years
Protein	304% 170g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Tahini	Sunflower 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	1017% 12mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	16.7% 2.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Calcium	426% 4260mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	2000% 18mg	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	1119% 89.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	848% 19.5mg	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	1046% 7320mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 5.5 times more Calcium, 1.7 times more Iron and 12.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 1.7 times more Saturated Fat and 6.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.