Comparing Nutrients in 5 ounces Low fat Sesame Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Low fat Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	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	38.7% 50.3g	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	127% 71g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	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	297% 3.57mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	10.3% 41μg	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

	Low fat Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 211mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	252% 20mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	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	153% 1073mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Low fat Sesame Flour 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 Low fat Sesame Flour vs Oil Roasted Sunflower Seeds:

• 5 ounces of Low fat Sesame Flour have 7.9 times more Vitamin B1 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 8.1 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Low fat Sesame Flour 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 Low fat Sesame Flour vs Oil Roasted Sunflower Seeds:

• 5 ounces of Low fat Sesame Flour have 1.7 times more Calcium, 3.3 times more Iron, 2.7 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Copper, 1.5 times more Manganese and 1.5 times more Phosphorus than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Oil Roasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low fat Sesame Flour have 1.6 times more Carbohydrate and 2.5 times more Protein than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 29.3 times more Fat, 35.2 times more Saturated Fat, 7.4 times more Omega 3 and 55.4 times more Omega 6 than Low fat Sesame Flour.
• 5 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3