Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Whole Sesame Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	39.2% 1137kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	61.6% 23.4g	NA	38g per day for Men 19-50 years
Protein	63% 35g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	21.7% 0.28mg	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	48% 192μg	14.4% 57.5μg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	193% 1935mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	314% 2.83mg	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	361% 29mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	120% 2.77mg	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	178% 1248mg	215% 1502mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Low fat Sesame Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Sesame Seeds vs Low fat Sesame Flour:

• 7 ounces of Whole Sesame Seeds have 5.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 54.8 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Low fat Sesame Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Sesame Seeds vs Low fat Sesame Flour:

• 7 ounces of Whole Sesame Seeds have 6.5 times more Calcium, 2.9 times more Copper and 1.8 times more Manganese than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 3.5 times more Sodium and 1.3 times more Zinc than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Low fat Sesame Flour contain similar levels of Iron, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sesame Seeds have 1.7 times more Energy, 28.4 times more Fat, 34.6 times more Saturated Fat, 34.2 times more Omega 3 and 34.6 times more Omega 6 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 1.5 times more Carbohydrate and 2.8 times more Protein than Dried Whole Sesame Seeds.
• 7 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3