Comparing Nutrients in 7 ounces Sesame Flour VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Tahini	11%	76%	13%

Macro Nutrients

	Sesame Flour	Tahini	Recommended Dietary Allowance
Energy	36% 1044kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	270% 46g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	109% 61g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Tahini	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	444% 5.33mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	22.7% 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	15.4% 61.5μg	48.6% 194μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Tahini	Recommended Dietary Allowance
Calcium	31.6% 316mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	355% 3.2mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	126% 2.9mg	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	208% 1453mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Tahini per 7 oz

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

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

• 7 ounces of Sesame Flour have 2.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 4.2 times more Vitamin B5 than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 1.7 times more Vitamin B2 and 3.2 times more Vitamin B9 than High fat Sesame Flour.
• Both Sesame Flour and Tahini provide similar amounts of Vitamin B6 per seven ounces.
• Both High fat Sesame Flour as well as Sesame Butter from Roasted Kernels 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 Tahini:

• 7 ounces of Sesame Flour have 1.7 times more Iron, 3.8 times more Magnesium and 2.3 times more Zinc than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 2.7 times more Calcium and 2.8 times more Sodium than High fat Sesame Flour.
• Both Sesame Flour and Tahini contain similar levels of Copper, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Flour have 1.3 times more Carbohydrate and 1.8 times more Protein than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than High fat Sesame Flour.
• Both Sesame Flour and Tahini offer comparable quantities of Energy per seven ounces.