Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	97% 2808kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	55.6% 54g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	134% 22.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	123% 159g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	NA	38g per day for Men 19-50 years
Protein	139% 78g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	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	123% 1.47mg	956% 11.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	250% 12.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	53% 0.69mg	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	270% 1080μg	33% 132μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	26% 259mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	722% 6.5mg	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	386% 31mg	811% 65mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	391% 1642mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	277% 6.36mg	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	750% 5253mg	525% 3674mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	441% 48.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Partially Defatted Sesame Flour per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 2.6 times more Vitamin B5, 5.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 1 lb of Partially Defatted Sesame Flour contains 7.8 times more Vitamin B1 and 3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour provide similar amounts of Vitamin B2 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Copper, 1.5 times more Manganese and 1.4 times more Phosphorus than Partially Defatted Sesame Flour.
• While 1 lb of Partially Defatted Sesame Flour contains 2.6 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 4.8 times more Fat, 3.6 times more Saturated Fat and 7.4 times more Omega 6 than Partially Defatted Sesame Flour.
• While 1 lb of Partially Defatted Sesame Flour contains 1.7 times more Carbohydrate and 2.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Partially Defatted Sesame Flour offer comparable quantities of Omega 3 per one pound.