Comparing Nutrients in 100 grams Tahini VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 595kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	30.4% 17g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tahini	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.6% 426mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B5, 5.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 145.3 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Sesame Butter from Roasted Kernels have 4.9 times more Calcium, 2.1 times more Iron and 38.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Selenium than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sesame Butter from Roasted Kernels have 5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Omega 6 and 6.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Sesame Butter from Roasted Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.