Comparing Nutrients in 1 kilogram Tahini VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	205% 5950kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	185% 241g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	304% 170g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	426% 4260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 11.5 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Roasted Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 6.1 times more Calcium, 2.4 times more Iron and 38.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 1.4 times more Saturated Fat and 5.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 5.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.