Comparing Nutrients in 5 ounces Flaxseed VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	26% 757kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	28.4% 37g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	0.94% 0.68g	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	0% 0g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	63% 24g	38g per day for Men 19-50 years
Protein	46.3% 26g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	34% 136μg	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	0.94% 0.85mg	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	2.93% 0.44mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	36% 361mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	229% 2.07mg	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	102% 8.12mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	88% 2.02mg	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	130% 910mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.4 times more Iron, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 62.8 times more Omega 3, 3.2 times more Sugars and 1.6 times more Fiber than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.