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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	213% 6190kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	295% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	NA	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	303% 115g	NA	38g per day for Men 19-50 years
Protein	307% 172g	720% 403g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	2108% 25.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	788% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	552% 27.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	117% 1.52mg	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	595% 2380μg	72.5% 290μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	57% 570mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1591% 14.3mg	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	851% 68mg	1788% 143mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	610% 14mg	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	1654% 11580mg	1157% 8100mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	973% 107mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.8% 66g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Partially Defatted Sesame Flour:

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Vitamin B5, 5.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 1 kg of Partially Defatted Sesame Flour contains 7.8 times more Vitamin B1 and 3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Partially Defatted Sesame Flour:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Manganese and 1.4 times more Phosphorus than Partially Defatted Sesame Flour.
• While 1 kg of Partially Defatted Sesame Flour contains 2.6 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 4.8 times more Fat, 3.6 times more Saturated Fat and 7.4 times more Omega 6 than Partially Defatted Sesame Flour.
• While 1 kg of Partially Defatted Sesame Flour contains 1.7 times more Carbohydrate and 2.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour offer comparable quantities of Omega 3 per one kilogram.