Comparing Nutrients in 7 ounces Sesame Flour VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Sesame Flour	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	36% 1044kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	2.66% 0.45g	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	8.5% 11g	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	NA	NA	38g per day for Men 19-50 years
Protein	109% 61g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Frozen Coconut Milk	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	444% 5.33mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	8.32% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	4.58% 0.06mg	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	15.4% 61.5μg	6.95% 27.8μg	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	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

	Sesame Flour	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	31.6% 316mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	52% 0.47mg	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	376% 30mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	70% 1.6mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Frozen Coconut Milk per 7 oz

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

Lets compare vitamin content per 7 ounces of Sesame Flour vs Frozen Coconut Milk:

• 7 ounces of Sesame Flour have 116.7 times more Vitamin B1, more Vitamin B2, 19.9 times more Vitamin B3, 18.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both High fat Sesame Flour as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sesame Flour vs Frozen Coconut Milk:

• 7 ounces of Sesame Flour have 39.8 times more Calcium, 6.5 times more Copper, 18.7 times more Iron, 11.3 times more Magnesium, 1.8 times more Manganese, 13.7 times more Phosphorus, 1.8 times more Potassium, 3.4 times more Sodium and 18.1 times more Zinc than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Flour have 2.6 times more Energy, 1.8 times more Fat, 70 times more Omega 6, 4.8 times more Carbohydrate and 19.1 times more Protein than Frozen Coconut Milk.
• While 7 oz of Frozen Coconut Milk contain 3.5 times more Saturated Fat than High fat Sesame Flour.
• 7 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6