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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Roasted Sesame Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	38.7% 1121kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	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	39.3% 51g	54.2% 70.5g	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	73% 27.8g	NA	38g per day for Men 19-50 years
Protein	60% 33.7g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	133% 1.6mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	48.6% 194μg	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	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

	Roasted Sesame Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	196% 1963mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	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	366% 29.3mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	181% 1266mg	215% 1502mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	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	129% 14.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Sesame Seeds vs Low fat Sesame Flour:

• 7 ounces of Roasted Sesame Seeds have 5.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B3 and 53.7 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Low fat Sesame Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted 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 Roasted Sesame Seeds vs Low fat Sesame Flour:

• 7 ounces of Roasted Sesame Seeds have 6.6 times more Calcium, 1.7 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 1.4 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted 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 Roasted Sesame Seeds have 1.7 times more Energy, 27.4 times more Fat, 33.4 times more Saturated Fat, 33 times more Omega 3 and 33.4 times more Omega 6 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 1.4 times more Carbohydrate and 3 times more Protein than Roasted Whole Sesame Seeds.
• 7 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3