Comparing Nutrients in 100 grams Tahini VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	20.5% 595kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	45% 58.3g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	60% 0.78mg	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	24.5% 98μg	23.8% 95μg	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	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.67% 0.25mg	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

	Tahini	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	42.6% 426mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	12.2% 0.11mg	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	112% 8.95mg	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	65.7% 1.5mg	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	105% 732mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Sisymbrium Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Tahini versus 100 g of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tahini vs Sisymbrium Seeds:

• 100 grams of Tahini have 6.4 times more Vitamin B1 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Tahini and Sisymbrium Seeds provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Roasted Kernels as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tahini vs Sisymbrium Seeds:

• 100 grams of Tahini have 14.6 times more Copper, 81.4 times more Iron, 122 times more Phosphorus, 1.3 times more Sodium and 15.4 times more Zinc than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 3.8 times more Calcium, 3.3 times more Magnesium and 5.1 times more Potassium than Sesame Butter from Roasted Kernels.
• Both Tahini and Sisymbrium Seeds contain similar levels of Manganese per 100 grams.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tahini have 1.9 times more Energy, 11.7 times more Fat, 8.3 times more Saturated Fat, 40.4 times more Omega 6 and 1.4 times more Protein than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 3.6 times more Omega 3 and 2.7 times more Carbohydrate than Sesame Butter from Roasted Kernels.