Comparing Nutrients in 7 ounces Sesame Flour VS Raw Tahini

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sesame Flour	Raw 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	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	70% 11.2mg	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	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	Raw Tahini	Recommended Dietary Allowance
Calcium	31.6% 316mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	328% 2.95mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	167% 701mg	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	224% 1568mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	189% 20.7mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 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.
• While Sesame Butter from Hulled Raw Kernels contain 3.2 times more Vitamin B9 than High fat Sesame Flour.
• Both High fat Sesame Flour and Sesame Butter from Hulled Raw Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both High fat Sesame Flour as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 1.5 times more Carbohydrate and 1.7 times more Protein than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 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 High fat Sesame Flour.
• Both High fat Sesame Flour and Sesame Butter from Hulled Raw Kernels have similar amounts of Energy per 7 oz.
• Both High fat Sesame Flour as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.