Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	16% 462kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	39% 50.8g	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	19.4% 7.37g	44% 16.7g	38g per day for Men 19-50 years
Protein	122% 68g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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

	Sunflower Seed Flour	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	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	117% 9.4mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 977mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Whole Sesame Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed 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 Sunflower Seed Flour vs Whole Sesame Seeds:

• 5 ounces of Sunflower Seed Flour have 4 times more Vitamin B1, 1.6 times more Vitamin B3, 132 times more Vitamin B5 and 2.3 times more Vitamin B9 than Whole Sesame Seeds.
• Both Sunflower Seed Flour and Whole Sesame Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed 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 Sunflower Seed Flour vs Whole Sesame Seeds:

• 5 ounces of Sunflower Seed Flour have 1.7 times more Selenium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 8.6 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 7 times more Potassium and 1.6 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Whole Sesame Seeds contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Carbohydrate and 2.7 times more Protein than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.8 times more Energy, 30.9 times more Fat, 50.4 times more Saturated Fat, 188 times more Omega 3, 24.6 times more Omega 6 and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3