Comparing Nutrients in 1 pound Tahini VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2699kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	251% 244g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	115% 1.85g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	617% 105g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	69.8% 91g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	111% 42g	103% 39g	38g per day for Men 19-50 years
Protein	138% 77g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	461% 5.53mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	469% 6.1mg	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	111% 445μg	257% 1030μg	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	7.06% 6.35mg	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	7.56% 1.13mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Calcium	193% 1932mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	907% 8.16mg	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	507% 40.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	385% 8.85mg	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	474% 3320mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 5.5 times more Calcium, 1.7 times more Iron and 12.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sesame Butter from Roasted Kernels have 1.7 times more Saturated Fat and 6.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.