Comparing Nutrients in 1 pound Sunflower Seeds VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Sunflower Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Energy	91% 2649kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	91% 119g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	111% 42g	38g per day for Men 19-50 years
Protein	168% 94g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Whole Tahini	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	559% 6.7mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	52% 0.68mg	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	257% 1030μg	111% 445μg	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	7.06% 6.35mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	35.4% 354mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	815% 7.34mg	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	298% 24mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	287% 6.6mg	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	428% 2994mg	487% 3411mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Raw Whole Tahini:

• Dried Sunflower Seed Kernels have 2.1 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese and 1.6 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 5.4 times more Calcium and 8.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Copper, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Tahini contains 1.5 times more Saturated Fat, 6.1 times more Omega 3 and 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Whole Tahini have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.