Comparing Nutrients in 5 ounces Tahini VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 843kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	26.2% 34g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	5.34% 3.87g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	43% 24g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Tahini	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	144% 1.73mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	87.7% 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% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60.4% 604mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	288% 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	159% 12.7mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	148% 1038mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 11.5 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tahini vs Roasted Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 6.1 times more Calcium, 2.4 times more Iron and 38.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sesame Butter from Roasted Kernels have 1.4 times more Saturated Fat and 5.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 5.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.