Comparing Nutrients in 7 ounces Sesame Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Carrots	8%	5%	87%

Macro Nutrients

	Sesame Flour	Carrots	Recommended Dietary Allowance
Energy	36% 1044kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	109% 61g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	444% 5.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Carrots	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	376% 30mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	12.3% 0.28mg	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	229% 1601mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	4.74% 175g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 40.7 times more Vitamin B1, 4.9 times more Vitamin B2, 13.6 times more Vitamin B3, 10.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both High fat Sesame Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Flour vs Carrots:

• High fat Sesame Flour has 4.8 times more Calcium, 33.8 times more Copper, 50.6 times more Iron, 30.1 times more Magnesium, 10.4 times more Manganese, 23.1 times more Phosphorus, 1.3 times more Potassium and 44.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sodium and 98.1 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 12.8 times more Energy, 154.6 times more Fat, 162.4 times more Saturated Fat, 140.5 times more Omega 3, 159.6 times more Omega 6, 2.8 times more Carbohydrate and 33.1 times more Protein than Raw Carrots.
• Both High fat Sesame Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.