Comparing Nutrients in 7 ounces Flaxseed VS Toasted Sesame Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	36.5% 1060kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	1.3% 0.95g	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	0% 0g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	143% 54g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	65% 36.3g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	47.6% 191μg	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	1.32% 1.2mg	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	4.1% 0.62mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	50.6% 506mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	321% 2.9mg	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	142% 11.4mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	123% 2.83mg	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	182% 1274mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flaxseed vs Toasted Sesame Seeds with Salt:

• Flaxseed has 1.9 times more Calcium, 1.7 times more Manganese and 2 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.4 times more Iron, 1.4 times more Selenium, 19.6 times more Sodium and 2.4 times more Zinc than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 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.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Flaxseed.
• Both Flaxseed and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Flaxseed as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.