Comparing Nutrients in 300 calories Low fat Sesame Flour VS Partially Defatted Sesame Meal

Weight per 300 calories

• Low fat Sesame Flour: 90g
• Partially Defatted Sesame Meal: 53g

Partially Defatted Sesame Meal has 1.7 times more energy per unit of mass than Low fat Sesame Flour, which is very high in comparison to other foods. Low fat Sesame Flour having high energy density.

Which food has more nutrients per 300 calories - Low fat Sesame Flour or Partially Defatted Sesame Meal?

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Partially Defatted Sesame Meal	11%	72%	17%

Macro Nutrients

	Low fat Sesame Flour	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	10.6% 13.8g	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	NA	NA	38g per day for Men 19-50 years
Protein	80.7% 45g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.84% 0.13mg	5.94% 0.077mg	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	6.53% 26μg	3.97% 16μg	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	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

	Low fat Sesame Flour	Partially Defatted Sesame Meal	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	85.7% 0.77mg	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	160% 13mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	72.5% 305mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	33% 0.76mg	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	97% 682mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.34% 35mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.072% 2.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low fat Sesame Flour vs Partially Defatted Sesame Meal:

• Low fat Sesame Flour has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Partially Defatted Sesame Meal.
• Both Low fat Sesame Flour as well as Partially Defatted Sesame Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low fat Sesame Flour vs Partially Defatted Sesame Meal:

• Low fat Sesame Flour has 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Partially Defatted Sesame Meal.

Comparison of macro-nutrients per 300 calories:

• Low fat Sesame Flour has 2.3 times more Carbohydrate and 5 times more Protein than Partially Defatted Sesame Meal.
• While Partially Defatted Sesame Meal contains 16.1 times more Fat, 19.6 times more Saturated Fat, 19.4 times more Omega 3 and 19.6 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Partially Defatted Sesame Meal have similar amounts of Energy per 300 kcal.
• Both Low fat Sesame Flour as well as Partially Defatted Sesame Meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.