Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Tahini

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tahini: 84g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tahini	11%	76%	13%

Macro Nutrients

	Roasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	13.7% 18g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Calcium	6% 60mg	35.8% 358mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	94% 7.52mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	6.44% 97mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tahini:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 10.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 106.7 times more Vitamin E than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 11.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tahini:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Selenium than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 6 times more Calcium, 2.3 times more Iron and 37.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sesame Butter from Roasted Kernels have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Omega 6 and 1.2 times more Fiber than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 1.4 times more Saturated Fat and 5.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sesame Butter from Roasted Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.