Comparing Nutrients in 5 ounces Partially Defatted Sesame Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Partially Defatted Sesame Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 541kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	7.24% 2.3g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	102% 57g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Toasted 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	299% 3.6mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	87.8% 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	10.3% 41μg	84.3% 337μg	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	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

	Partially Defatted Sesame Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.3% 213mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	289% 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	253% 20.3mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	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	164% 1148mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	138% 15mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.37g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Partially Defatted Sesame Flour versus 5 oz of Toasted Sunflower 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 Toasted Sunflower Seeds:

• 5 ounces of Partially Defatted Sesame Flour have 7.8 times more Vitamin B1 and 3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B5, 5.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Partially Defatted Sesame Flour as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Partially Defatted Sesame Flour have 2.6 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese and 1.4 times more Phosphorus than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Partially Defatted Sesame Flour have 1.7 times more Carbohydrate and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 4.8 times more Fat, 3.6 times more Saturated Fat and 7.4 times more Omega 6 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.