Comparing Nutrients in 500 calories Toasted Sesame Seed Kernels VS Low fat Sesame Flour

Weight per 500 calories

• Toasted Sesame Seed Kernels: 88.2g
• Low fat Sesame Flour: 150g

Toasted Sesame Seed Kernels have 1.7 times more energy per 100g than Low fat Sesame Flour. It has very high energy density when compared to other foods. Low fat Sesame Flour having high energy density.

Which food has more nutrients per 500 calories - Toasted Sesame Seed Kernels or Low fat Sesame Flour?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Toasted Sesame Seed Kernels	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.03% 0.017g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	39.2% 15g	NA	38g per day for Men 19-50 years
Protein	26.7% 15g	134% 75.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Low fat Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.65μg	0.5% 4.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	82.3% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	16.4% 0.21mg	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	21% 84.7μg	11% 43.5μg	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	1.47% 0.22mg	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

	Toasted Sesame Seed Kernels	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	11.6% 116mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	238% 2.14mg	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	85.8% 6.86mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	72.6% 305mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	91% 2.1mg	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	98% 683mg	162% 1137mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.3% 34.4mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	82% 9.02mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sesame Seed Kernels vs Low fat Sesame Flour:

• Toasted Hulled Sesame Seed Kernels have 1.9 times more Vitamin B9 than Low fat Sesame Flour.
• While Low fat Sesame Flour contains 3.6 times more Vitamin B1, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Low fat Sesame Flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Sesame Seed Kernels vs Low fat Sesame Flour:

• Low fat Sesame Flour contains 1.9 times more Calcium, 1.7 times more Copper, 3.1 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 Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Toasted Hulled Sesame Seed Kernels have 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.
• While Low fat Sesame Flour contains 2.3 times more Carbohydrate and 5 times more Protein than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Low fat Sesame Flour have similar amounts of Energy per 500 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Low fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.