Comparing Nutrients in 1 pound Low fat Sesame Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Low fat Sesame Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1510kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	NA	132% 50.3g	38g per day for Men 19-50 years
Protein	406% 227g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	951% 11.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	355% 57mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	281% 3.65mg	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	33% 132μg	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low fat Sesame Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67.6% 676mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	718% 6.46mg	922% 8.3mg	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	806% 64.5mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	365% 1533mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	275% 6.33mg	416% 9.57mg	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	491% 3434mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	412% 45.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.87% 32.2g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Low fat Sesame Flour versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Low fat Sesame Flour has 23.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 8.2 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Low fat Sesame Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Low fat Sesame Flour has 2.1 times more Calcium, 3.7 times more Iron, 2.6 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low fat Sesame Flour has 1.5 times more Carbohydrate and 2.6 times more Protein than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 28.5 times more Fat, 26 times more Saturated Fat, 6.3 times more Omega 3 and 53 times more Omega 6 than Low fat Sesame Flour.
• 1 pound of Low fat Sesame Flour provide inadequate amounts of Omega 3