Comparing Nutrients in 7 ounces Raw Tahini VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Raw Tahini	Sesame Flour	Recommended Dietary Allowance
Energy	41.5% 1205kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	76% 73.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	186% 31.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	40.6% 53g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	63.6% 35.6g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.15mg	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	23.2% 0.3mg	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	15.4% 61.5μg	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

	Raw Tahini	Sesame Flour	Recommended Dietary Allowance
Calcium	28% 280mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	335% 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	158% 12.6mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	171% 716mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	128% 2.95mg	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	224% 1568mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	192% 21mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Tahini versus 7 oz of Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Tahini vs Sesame Flour:

• 7 ounces of Raw Tahini have 3.2 times more Vitamin B9 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 4.2 times more Vitamin B5 than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Sesame Flour provide similar amounts of Vitamin B6 per seven ounces.
• Both Sesame Butter from Hulled Raw Kernels as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Tahini vs Sesame Flour:

• 7 oz of High fat Sesame Flour contain 2.4 times more Iron and 41 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Sesame Flour contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Tahini have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 1.5 times more Carbohydrate and 1.7 times more Protein than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Sesame Flour offer comparable quantities of Energy per seven ounces.