Comparing Nutrients in 5 ounces Raw Whole Tahini VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Whole Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 808kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	45% 25.2g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59.5% 595mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Raw Whole Tahini versus 5 oz of Toasted 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 Toasted Sunflower Seeds:

• 5 ounces of Raw Whole Tahini have 3.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Raw Whole Tahini have 7.4 times more Calcium and 24.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 1.5 times more Phosphorus than Raw Whole Tahini.
• Both Raw Whole Tahini and Toasted 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 4.6 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6 than Raw Whole Tahini.
• Both Raw Whole Tahini and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per five ounces.