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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	27.6% 801kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	38.3% 50g	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	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	43% 24g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	16.6% 0.22mg	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	34.7% 139μg	10.3% 41μg	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	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

	Roasted Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	140% 1402mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	226% 2.03mg	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	262% 21mg	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	86.5% 2mg	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	129% 904mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.25% 9.37g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 5.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 3.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 54.1 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Vitamin B2 per 5 oz.
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Roasted Whole Sesame Seeds have 6.6 times more Calcium, 1.7 times more Copper and 1.8 times more Manganese than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.3 times more Phosphorus, 3.7 times more Sodium and 1.5 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Sesame Seeds have 1.5 times more Energy, 4 times more Fat, 4.1 times more Saturated Fat, 4.1 times more Omega 3 and 4.1 times more Omega 6 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.4 times more Carbohydrate and 2.4 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.