Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Raw Tahini	Recommended Dietary Allowance
Energy	42.4% 1228kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	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	60% 23g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	61% 34g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Raw Tahini	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	53.7% 0.64mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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

	Toasted Sunflower Seeds	Raw Tahini	Recommended Dietary Allowance
Calcium	11.3% 113mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	224% 1568mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	189% 20.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Raw Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Raw Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Raw Tahini:

• 7 ounces of Toasted Sunflower Seeds have 2.4 times more Vitamin B2, 10.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 4.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Raw Tahini:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Copper, 1.5 times more Manganese and 1.5 times more Phosphorus than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 2.5 times more Calcium, 2.7 times more Magnesium and 2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Tahini contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Omega 6 and 1.2 times more Fiber than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.