Comparing Nutrients in 5 ounces Partially Defatted Sesame Flour VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Partially Defatted Sesame Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	18.7% 541kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	7.24% 2.3g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	102% 57g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Whole Sesame 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	299% 3.6mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	86% 1.1mg	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	34.4% 137μg	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	0% 0mg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	21.3% 213mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	643% 5.8mg	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	253% 20.3mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	152% 3.5mg	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	164% 1148mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.37g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Flour VS Whole Sesame Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Partially Defatted Sesame Flour versus 5 oz of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Partially Defatted Sesame Flour vs Whole Sesame Seeds:

• 5 ounces of Partially Defatted Sesame Flour have 3.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 55.2 times more Vitamin B5 than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 5.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Whole Sesame Seeds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Partially Defatted Sesame Flour as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Partially Defatted Sesame Flour vs Whole Sesame Seeds:

• 5 ounces of Partially Defatted Sesame Flour have 1.3 times more Phosphorus, 3.7 times more Sodium and 1.4 times more Zinc than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 6.5 times more Calcium, 2.9 times more Copper and 1.8 times more Manganese than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Whole Sesame Seeds contain similar levels of Iron, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Partially Defatted Sesame Flour have 1.5 times more Carbohydrate and 2.3 times more Protein than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.5 times more Energy, 4.2 times more Fat, 4.3 times more Saturated Fat, 4.3 times more Omega 3 and 4.3 times more Omega 6 than Partially Defatted Sesame Flour.