Comparing Nutrients in 7 ounces Raw Tahini VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	44% 14g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	55.4% 21g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Oil Roasted 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	262% 3.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Oil Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Tahini vs Oil Roasted Sunflower Seeds:

• 7 ounces of Raw Tahini have 5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B2, 10 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 7 ounces of Raw Tahini have 1.6 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium and 2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Manganese and 1.4 times more Phosphorus than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Oil Roasted Sunflower Seeds contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Tahini have 5.3 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per seven ounces.