Comparing Nutrients in 1 pound Flaxseed VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	83.5% 2422kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	6467% 103g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	91% 118g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	3% 2.18g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	202% 76.7g	38g per day for Men 19-50 years
Protein	148% 83g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	109% 435μg	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	3.02% 2.72mg	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	9.37% 1.4mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	116% 1157mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	734% 6.6mg	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	325% 26mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	281% 6.47mg	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	416% 2912mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	178% 2667mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Toasted Sesame Seeds with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Flaxseed versus 1 lb of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Flaxseed vs Toasted Sesame Seeds with Salt:

• 1 pound of Flaxseed has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Toasted Sesame Seeds with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Flaxseed vs Toasted Sesame Seeds with Salt:

• 1 pound of Flaxseed has 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 1.4 times more Iron, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• Both Flaxseed and Toasted Sesame Seeds with Salt contain similar levels of Copper, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 62.8 times more Omega 3, 3.2 times more Sugars and 1.6 times more Fiber than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• Both Flaxseed and Toasted Sesame Seeds with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.