Comparing Nutrients in 1 kilogram Tahini VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	205% 5950kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	176% 229g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	245% 93g	279% 106g	38g per day for Men 19-50 years
Protein	304% 170g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Tahini	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	426% 4260mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B5, 5.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 145.3 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Sesame Butter from Roasted Kernels have 4.9 times more Calcium, 2.1 times more Iron and 38.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Omega 6 and 6.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.