Comparing Nutrients in 5 ounces Tahini VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 843kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	34.7% 13g	32% 12g	38g per day for Men 19-50 years
Protein	43% 24g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	147% 1.9mg	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	80.4% 322μg	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	2.36% 0.35mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Sunflower Seeds	Recommended Dietary Allowance
Calcium	60.4% 604mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	283% 2.55mg	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	159% 12.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	120% 2.76mg	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	148% 1038mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 140.7 times more Vitamin E than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Tahini vs Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 5.5 times more Calcium, 1.7 times more Iron and 12.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium and 1.5 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sesame Butter from Roasted Kernels have 1.7 times more Saturated Fat and 6.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Sesame Butter from Roasted Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.