Comparing Nutrients in 7 ounces Sesame Flour VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sesame Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	36% 1044kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.86% 0.27g	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	10% 1.72g	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	54.7% 71g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	109% 61g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	444% 5.33mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	31.6% 316mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Sunflower Seed Flour per 7 oz

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

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

• 7 ounces of Sesame Flour have 1.8 times more Vitamin B3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.3 times more Vitamin B5, 5 times more Vitamin B6 and 7.2 times more Vitamin B9 than High fat Sesame Flour.
• Both Sesame Flour and Sunflower Seed Flour provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both High fat Sesame Flour as well as Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour:

• 7 ounces of Sesame Flour have 1.4 times more Calcium, 2.3 times more Iron, 6.3 times more Potassium, 13.7 times more Sodium and 2.2 times more Zinc than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Manganese than High fat Sesame Flour.
• Both Sesame Flour and Sunflower Seed Flour contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Flour have 1.6 times more Energy, 23 times more Fat, 37.7 times more Saturated Fat, 140.5 times more Omega 3 and 18.4 times more Omega 6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Carbohydrate and 1.6 times more Protein than High fat Sesame Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3