Comparing Nutrients in 7 ounces Tahini VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.7% 1181kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	46.7% 15g	37% 12g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	48.6% 18.5g	60% 23g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	123% 1.6mg	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	48.6% 194μg	118% 472μg	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	3.1% 2.78mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	84.5% 845mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	355% 3.2mg	404% 3.64mg	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	222% 17.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	182% 4.2mg	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	208% 1453mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Tahini versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tahini vs Toasted Sunflower Seeds:

• 7 ounces of Tahini have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tahini vs Toasted Sunflower Seeds:

• 7 ounces of Tahini have 7.5 times more Calcium, 1.3 times more Iron and 38.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Phosphorus than Sesame Butter from Roasted Kernels.
• Both Tahini and Toasted Sunflower Seeds contain similar levels of Copper, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tahini have 1.3 times more Saturated Fat and 5.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6 than Sesame Butter from Roasted Kernels.
• Both Tahini and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per seven ounces.