Comparing Nutrients in 1 kilogram Partially Defatted Sesame Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Partially Defatted Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3820kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	295% 50g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	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	NA	279% 106g	38g per day for Men 19-50 years
Protein	720% 403g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	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	2108% 25.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	788% 126mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	552% 27.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	72.5% 290μg	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

	Partially Defatted Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1500mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1591% 14.3mg	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	1788% 143mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	862% 3620mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	610% 14mg	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	1157% 8100mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	973% 107mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Flour VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Partially Defatted Sesame Flour 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 Partially Defatted Sesame Flour vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Partially Defatted Sesame Flour has 7.9 times more Vitamin B1 and 3.1 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 8.1 times more Vitamin B9 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• Both Partially Defatted Sesame Flour 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 Partially Defatted Sesame Flour vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Partially Defatted Sesame Flour has 1.7 times more Calcium, 3.3 times more Iron, 2.9 times more Magnesium, 13.7 times more Sodium and 2.1 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Copper, 1.5 times more Manganese and 1.4 times more Phosphorus than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Partially Defatted Sesame Flour has 1.5 times more Carbohydrate and 2 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 4.3 times more Fat, 4.3 times more Saturated Fat and 6.8 times more Omega 6 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.