Comparing Nutrients in 1 kilogram Raw Tahini VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	209% 6070kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	582% 564g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1429% 243g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	321% 180g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Raw 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	1323% 16mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	141% 1410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1653% 15mg	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	794% 63.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	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	1129% 7900mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	950% 105mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Oil Roasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Raw Tahini has 5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Vitamin B2, 10 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Tahini has 1.6 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium and 2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Manganese and 1.4 times more Phosphorus than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Oil Roasted Sunflower Seeds contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Tahini has 5.3 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per one kilogram.