Comparing Nutrients in 5 ounces Sisymbrium Seeds VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Sisymbrium Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Energy	15.5% 451kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.77% 0.81g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.6g	28.6% 37g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	16.2% 0.21mg	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	33.7% 135μg	34.7% 139μg	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	48.4% 43.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sisymbrium Seeds	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	231% 2315mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	255% 2.3mg	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	1.95% 0.16mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	89.8% 2.07mg	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	1.2% 8.5mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	89% 3019mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Raw Whole Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Sisymbrium Seeds versus 5 oz of Raw Whole Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sisymbrium Seeds vs Raw Whole Tahini:

• 5 ounces of Sisymbrium Seeds have 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 6.7 times more Vitamin B1 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Raw Whole Tahini provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sisymbrium Seeds vs Raw Whole Tahini:

• 5 ounces of Sisymbrium Seeds have 3.9 times more Calcium, 3.3 times more Magnesium, 5.1 times more Potassium and 1.2 times more Sodium than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 14.7 times more Copper, 22.8 times more Iron, 125.3 times more Phosphorus and 15.5 times more Zinc than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Raw Whole Tahini contain similar levels of Manganese per five ounces.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sisymbrium Seeds have 4 times more Omega 3 and 2.2 times more Carbohydrate than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 1.8 times more Energy, 10.4 times more Fat, 7.5 times more Saturated Fat, 36.1 times more Omega 6 and 1.5 times more Protein than Whole Dried Sisymbrium Seeds.