Comparing Nutrients in 100 grams Tahini VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 595kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	3.77% 2.73g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	30.4% 17g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	62% 0.8mg	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	59.3% 237μg	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	1.56% 1.4mg	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	1.67% 0.25mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.6% 426mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	203% 1.83mg	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	112% 8.95mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 11.5 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 10.2 times more Vitamin B5, 5.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 104.4 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tahini vs Roasted Sunflower Seeds:

• Sesame Butter from Roasted Kernels have 6.1 times more Calcium, 2.4 times more Iron and 38.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sesame Butter from Roasted Kernels have 1.4 times more Saturated Fat and 5.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 5.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.