Comparing Nutrients in 5 ounces Toasted Sesame Seeds with Salt VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Flaxseed	13%	67%	20%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Flaxseed	Recommended Dietary Allowance
Energy	27.7% 804kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	31.5% 41g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	3.03% 2.2g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	63% 24g	102% 38.7g	38g per day for Men 19-50 years
Protein	43% 24g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Flaxseed	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	142% 1.7mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	18.6% 186mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	229% 2.07mg	192% 1.73mg	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	138% 11mg	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	153% 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	157% 1097mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	55.6% 833mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sesame Seeds with Salt versus 5 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sesame Seeds with Salt vs Flaxseed:

• 5 ounces of Toasted Sesame Seeds with Salt have 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• While 5 oz of Flaxseed contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Flaxseed provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sesame Seeds with Salt vs Flaxseed:

• 5 ounces of Toasted Sesame Seeds with Salt have 1.4 times more Iron, 1.2 times more Phosphorus, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• While 5 oz of Flaxseed contain 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Flaxseed contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sesame Seeds with Salt have 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• While 5 oz of Flaxseed contain 62.8 times more Omega 3, 3.2 times more Sugars and 1.6 times more Fiber than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Flaxseed offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.