Comparing Nutrients in 7 ounces Sesame Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sesame Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	36% 1044kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	109% 61g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Sunflower Seeds	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	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 1.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both High fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Flour vs Sunflower Seeds:

• High fat Sesame Flour has 2 times more Calcium, 2.9 times more Iron, 1.2 times more Phosphorus, 4.6 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Manganese and 1.5 times more Potassium than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 4.7 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat and 1.4 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both High fat Sesame Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.