Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	112% 3260kcal	198% 5730kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	217% 69.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	1257% 214g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	180% 235g	130g per day for Men 19-50 years
Sugars	NA	4.14% 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	137% 52g	311% 118g	38g per day for Men 19-50 years
Protein	858% 481g	317% 177g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	659% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	608% 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	555% 2220μg	243% 970μg	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	14.4% 13mg	0% 0mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	114% 1140mg	975% 9750mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	4536% 41mg	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	828% 66.2mg	1819% 146mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	836% 3510mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1070% 24.6mg	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	984% 6890mg	899% 6290mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	138% 4680mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	705% 77.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Whole Sesame Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Whole Sesame Seeds:

• 1 kilogram of Sunflower Seed Flour has 4 times more Vitamin B1, 1.6 times more Vitamin B3, 132 times more Vitamin B5 and 2.3 times more Vitamin B9 than Whole Sesame Seeds.
• Both Sunflower Seed Flour and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Whole Sesame Seeds:

• 1 kilogram of Sunflower Seed Flour has 1.7 times more Selenium than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 8.6 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 7 times more Potassium and 1.6 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Whole Sesame Seeds contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.5 times more Carbohydrate and 2.7 times more Protein than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 1.8 times more Energy, 30.9 times more Fat, 50.4 times more Saturated Fat, 188 times more Omega 3, 24.6 times more Omega 6 and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3