Comparing Nutrients in 5 ounces Sesame Flour VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sesame Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	25.7% 746kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	29% 37.7g	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	NA	19.4% 7.37g	38g per day for Men 19-50 years
Protein	78% 43.6g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	317% 3.8mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.41mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	11% 44μg	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

	Sesame Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	22.5% 225mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	269% 21.5mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	163% 1144mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	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	3.87% 58mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Sesame Flour 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 Sesame Flour vs Sunflower Seed Flour:

• 5 ounces of Sesame Flour have 1.8 times more Vitamin B3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.3 times more Vitamin B5, 5 times more Vitamin B6 and 7.2 times more Vitamin B9 than High fat Sesame Flour.
• Both Sesame Flour and Sunflower Seed Flour provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both High fat Sesame Flour 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 Sesame Flour vs Sunflower Seed Flour:

• 5 ounces of Sesame Flour have 1.4 times more Calcium, 2.3 times more Iron, 6.3 times more Potassium, 13.7 times more Sodium and 2.2 times more Zinc than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Manganese than High fat Sesame Flour.
• Both Sesame Flour and Sunflower Seed Flour contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Flour have 1.6 times more Energy, 23 times more Fat, 37.7 times more Saturated Fat, 140.5 times more Omega 3 and 18.4 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Carbohydrate and 1.6 times more Protein than High fat Sesame Flour.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3