Comparing Nutrients in 5 ounces Raw Whole Tahini VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Whole Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 808kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	34.7% 13g	39.5% 15g	38g per day for Men 19-50 years
Protein	45% 25.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59.5% 595mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Oil Roasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Whole Tahini vs Oil Roasted Sunflower Seeds:

• 5 ounces of Raw Whole Tahini have 4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 5 ounces of Raw Whole Tahini have 4.8 times more Calcium and 24.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Raw Whole Tahini.
• Both Raw Whole Tahini and Oil Roasted Sunflower Seeds contain similar levels of Copper, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Whole Tahini have 4.5 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6 than Raw Whole Tahini.
• Both Raw Whole Tahini and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.