Comparing Nutrients in 5 ounces Raw Whole Tahini VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raw Whole Tahini	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	28% 808kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37g	39% 50.8g	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	34.7% 13g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	45% 25.2g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	82% 1.07mg	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	34.7% 139μg	78.7% 315μg	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	2.05% 1.84mg	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

	Raw Whole Tahini	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	59.5% 595mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	270% 2.43mg	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	44.5% 3.56mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	122% 2.8mg	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	152% 1066mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Whole Tahini versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Whole Tahini vs Sunflower Seed Flour:

• 5 ounces of Raw Whole Tahini have 1.9 times more Vitamin B2 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1, 9.5 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Whole Tahini.
• Both Raw Whole Tahini and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Whole Tahini as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Whole Tahini vs Sunflower Seed Flour:

• 5 ounces of Raw Whole Tahini have 3.7 times more Calcium, 6.2 times more Potassium and 24.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Iron, 3.6 times more Magnesium and 1.4 times more Manganese than Raw Whole Tahini.
• Both Raw Whole Tahini and Sunflower Seed Flour contain similar levels of Copper, Phosphorus and Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Whole Tahini have 1.7 times more Energy, 29.8 times more Fat, 48.7 times more Saturated Fat, 181.5 times more Omega 3, 23.8 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Carbohydrate and 2.7 times more Protein than Raw Whole Tahini.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3