Comparing Nutrients in 1 pound Sesame Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	82.3% 2386kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	73.7% 23.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	79.7% 1.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	426% 72.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	103% 39g	38g per day for Men 19-50 years
Protein	249% 140g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	1015% 12mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	379% 60.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	266% 13.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	35% 141μg	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	NA	1064% 160mg	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

	Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	72% 721mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	766% 6.9mg	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	860% 69mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	390% 1637mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	294% 6.75mg	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	523% 3660mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	56.4% 1919mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	440% 48.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both High fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sesame Flour vs Sunflower Seeds:

• High fat Sesame Flour has 2 times more Calcium, 2.9 times more Iron, 1.2 times more Phosphorus, 4.6 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Manganese and 1.5 times more Potassium than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• High fat Sesame Flour has 4.7 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat and 1.4 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both High fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.