Comparing Nutrients in 500 calories Sesame Flour VS Tahini

Weight per 500 calories

• Sesame Flour: 95g
• Tahini: 84g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sesame Flour or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Tahini	11%	76%	13%

Macro Nutrients

	Sesame Flour	Tahini	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	20.6% 7.8g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Tahini	Recommended Dietary Allowance
Vitamin A	0.32% 2.85μg	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.63% 0.13mg	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	7.37% 29.5μg	20.6% 82.4μg	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	1.4% 0.21mg	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	Tahini	Recommended Dietary Allowance
Calcium	15% 151mg	35.8% 358mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	150% 1.35mg	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	180% 14.4mg	94% 7.52mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	53% 1.22mg	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	110% 767mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	NA	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	6.44% 97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.069% 2.56g	3700g per day for Men 19-50 years

Sesame Flour VS Tahini Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sesame Flour or Tahini?

Lets compare vitamin content per 500 calories of Sesame Flour vs Tahini:

• 500 calories of Sesame Flour have 2.5 times more Vitamin B1, 2.8 times more Vitamin B3 and 4.8 times more Vitamin B5 than Tahini.
• While 500 kcal of Sesame Butter from Roasted Kernels contain 1.5 times more Vitamin B2 and 2.8 times more Vitamin B9 than High fat Sesame Flour.
• 500 calories of Sesame Flour have insufficient amounts of Vitamin B9
• 500 calories of Tahini have insufficient amounts of Vitamin B6
• Both High fat Sesame Flour as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sesame Flour vs Tahini:

• 500 calories of Sesame Flour have 1.9 times more Iron, 4.3 times more Magnesium, 1.2 times more Phosphorus and 2.6 times more Zinc than Tahini.
• While 500 kcal of Sesame Butter from Roasted Kernels contain 2.4 times more Calcium than High fat Sesame Flour.
• Both Sesame Flour and Tahini contain similar levels of Copper, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sesame Flour have 1.4 times more Carbohydrate and 2 times more Protein than Tahini.
• While 500 kcal of Sesame Butter from Roasted Kernels contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than High fat Sesame Flour.
• Both Sesame Flour and Tahini offer comparable quantities of Energy per 500 calories.