Comparing Nutrients in 100 grams Raw Tahini VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Raw Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	143% 24.3g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 20.6g	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	24.5% 9.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	32% 18g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Toasted 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	132% 1.6mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	62% 0.81mg	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	59.5% 238μg	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	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

	Raw Tahini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	204% 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	79.4% 6.35mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	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	113% 790mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Toasted Sunflower Seeds per 100 g

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

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

• 100 grams of Raw Tahini have 4.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 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 Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Tahini vs Toasted Sunflower Seeds:

• 100 grams of Raw Tahini have 2.5 times more Calcium, 2.7 times more Magnesium and 2 times more Zinc than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Manganese and 1.5 times more Phosphorus than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Toasted Sunflower Seeds contain similar levels of Copper, Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Tahini have 1.3 times more Saturated Fat and 5.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Omega 6 than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 100 grams.